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BoostcampPNG

Body Recomp

by Deja W.
3 athletes joined
5.0
(1 rating)

Program Description

Recomposition

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2024 09:33
  • Last Edited
    Sep 10, 2024 05:15
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Leg Press (45 Degrees)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Squat (Paused)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Glute-Ham Raise
3
10 reps
RPE 7.5
7
Snatch (Kettlebell)
3
8 reps
RPE 7.5
8
Pull Through (Cable)
3
10 reps
RPE 7.5
9
Seated Hamstring Curl
3
8 reps
RPE 7.5
10
Split Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
11
Glute Kickback (Cable)
3
10 reps
RPE 7.5
12
Glute Bridge (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Leg Press (45 Degrees)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Squat (Paused)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Glute-Ham Raise
3
10 reps
RPE 7.5
7
Snatch (Kettlebell)
3
8 reps
RPE 7.5
8
Pull Through (Cable)
3
10 reps
RPE 7.5
9
Seated Hamstring Curl
3
8 reps
RPE 7.5
10
Split Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
11
Glute Kickback (Cable)
3
10 reps
RPE 7.5
12
Glute Bridge (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Leg Press (45 Degrees)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Squat (Paused)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Glute-Ham Raise
3
10 reps
RPE 7.5
7
Snatch (Kettlebell)
3
8 reps
RPE 7.5
8
Pull Through (Cable)
3
10 reps
RPE 7.5
9
Seated Hamstring Curl
3
8 reps
RPE 7.5
10
Split Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
11
Glute Kickback (Cable)
3
10 reps
RPE 7.5
12
Glute Bridge (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Leg Press (45 Degrees)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Squat (Paused)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Glute-Ham Raise
3
10 reps
RPE 7.5
7
Snatch (Kettlebell)
3
8 reps
RPE 7.5
8
Pull Through (Cable)
3
10 reps
RPE 7.5
9
Seated Hamstring Curl
3
8 reps
RPE 7.5
10
Split Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
11
Glute Kickback (Cable)
3
10 reps
RPE 7.5
12
Glute Bridge (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
2
Push Up
3
10 reps
RPE 7.5
3
Superman
3
8 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Barbell Row
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
6
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
7
Arnold Press
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
8
Lat Pulldown
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Pec Fly (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
11
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
12
Bench Press (Paused)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
2
Push Up
3
10 reps
RPE 7.5
3
Superman
3
8 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Barbell Row
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
6
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
7
Arnold Press
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
8
Lat Pulldown
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Pec Fly (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
11
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
12
Bench Press (Paused)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
2
Push Up
3
10 reps
RPE 7.5
3
Superman
3
8 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Barbell Row
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
6
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
7
Arnold Press
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
8
Lat Pulldown
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Pec Fly (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
11
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
12
Bench Press (Paused)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
2
Push Up
3
10 reps
RPE 7.5
3
Superman
3
8 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Barbell Row
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
6
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
7
Arnold Press
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
8
Lat Pulldown
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Pec Fly (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
11
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
12
Bench Press (Paused)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
4
Push Up
3
10 reps
RPE 7.5
5
High Pull
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 7.5
8
Pullover (Dumbbell)
3
10 reps
RPE 7.5
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
4
Push Up
3
10 reps
RPE 7.5
5
High Pull
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 7.5
8
Pullover (Dumbbell)
3
10 reps
RPE 7.5
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
4
Push Up
3
10 reps
RPE 7.5
5
High Pull
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 7.5
8
Pullover (Dumbbell)
3
10 reps
RPE 7.5
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
4
Push Up
3
10 reps
RPE 7.5
5
High Pull
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 7.5
8
Pullover (Dumbbell)
3
10 reps
RPE 7.5
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Leg Press (45 Degrees)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Squat (Paused)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Glute-Ham Raise
3
10 reps
RPE 7.5
7
Snatch (Kettlebell)
3
8 reps
RPE 7.5
8
Pull Through (Cable)
3
10 reps
RPE 7.5
9
Seated Hamstring Curl
3
8 reps
RPE 7.5
10
Split Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
11
Glute Kickback (Cable)
3
10 reps
RPE 7.5
12
Glute Bridge (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Leg Press (45 Degrees)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Squat (Paused)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Glute-Ham Raise
3
10 reps
RPE 7.5
7
Snatch (Kettlebell)
3
8 reps
RPE 7.5
8
Pull Through (Cable)
3
10 reps
RPE 7.5
9
Seated Hamstring Curl
3
8 reps
RPE 7.5
10
Split Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
11
Glute Kickback (Cable)
3
10 reps
RPE 7.5
12
Glute Bridge (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Leg Press (45 Degrees)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Squat (Paused)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Glute-Ham Raise
3
10 reps
RPE 7.5
7
Snatch (Kettlebell)
3
8 reps
RPE 7.5
8
Pull Through (Cable)
3
10 reps
RPE 7.5
9
Seated Hamstring Curl
3
8 reps
RPE 7.5
10
Split Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
11
Glute Kickback (Cable)
3
10 reps
RPE 7.5
12
Glute Bridge (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Leg Press (45 Degrees)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Squat (Paused)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Glute-Ham Raise
3
10 reps
RPE 7.5
7
Snatch (Kettlebell)
3
8 reps
RPE 7.5
8
Pull Through (Cable)
3
10 reps
RPE 7.5
9
Seated Hamstring Curl
3
8 reps
RPE 7.5
10
Split Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
11
Glute Kickback (Cable)
3
10 reps
RPE 7.5
12
Glute Bridge (Dumbbell)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
2
Push Up
3
10 reps
RPE 7.5
3
Superman
3
8 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Barbell Row
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
6
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
7
Arnold Press
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
8
Lat Pulldown
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Pec Fly (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
11
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
12
Bench Press (Paused)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
2
Push Up
3
10 reps
RPE 7.5
3
Superman
3
8 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Barbell Row
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
6
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
7
Arnold Press
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
8
Lat Pulldown
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Pec Fly (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
11
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
12
Bench Press (Paused)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
2
Push Up
3
10 reps
RPE 7.5
3
Superman
3
8 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Barbell Row
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
6
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
7
Arnold Press
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
8
Lat Pulldown
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Pec Fly (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
11
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
12
Bench Press (Paused)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
2
Push Up
3
10 reps
RPE 7.5
3
Superman
3
8 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Barbell Row
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
6
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
7
Arnold Press
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
8
Lat Pulldown
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Pec Fly (Dumbbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 7.5
11
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
12
Bench Press (Paused)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
4
Push Up
3
10 reps
RPE 7.5
5
High Pull
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 7.5
8
Pullover (Dumbbell)
3
10 reps
RPE 7.5
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
4
Push Up
3
10 reps
RPE 7.5
5
High Pull
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 7.5
8
Pullover (Dumbbell)
3
10 reps
RPE 7.5
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
4
Push Up
3
10 reps
RPE 7.5
5
High Pull
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 7.5
8
Pullover (Dumbbell)
3
10 reps
RPE 7.5
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
3
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
4
Push Up
3
10 reps
RPE 7.5
5
High Pull
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 7.5
8
Pullover (Dumbbell)
3
10 reps
RPE 7.5
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
2
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@7.5
@7.5
@7.5
5
Squat (Paused)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@7.5
@7.5
@7.5
6
Glute-Ham Raise
3 Sets
10 Reps
@7.5
7
Snatch (Kettlebell)
3 Sets
8 Reps
@7.5
8
Pull Through (Cable)
3 Sets
10 Reps
@7.5
9
Seated Hamstring Curl
3 Sets
8 Reps
@7.5
10
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@7.5
@7.5
@7.5
11
Glute Kickback (Cable)
3 Sets
10 Reps
@7.5
12
Glute Bridge (Dumbbell)
3 Sets
10 Reps
@7.5
Day 2
1
Floor Press (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@7.5
2
Push Up
3 Sets
10 Reps
@7.5
3
Superman
3 Sets
8 Reps
@7.5
4
Face Pull
3 Sets
10 Reps
@7.5
5
Barbell Row
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@7.5
6
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
7
Arnold Press
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@7.5
8
Lat Pulldown
3 Sets
10 Reps
@7.5
9
Shrug (Dumbbell)
3 Sets
10 Reps
@7.5
10
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@7.5
11
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@7.5
@7.5
12
Bench Press (Paused)
1 Set
2 Sets
10 Reps
8 Reps
@7.5
@7.5
Day 3
1
Skull Crusher
3 Sets
10 Reps
@7.5
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
3
Alternating Dumbbell Curl
3 Sets
10 Reps
@7.5
4
Push Up
3 Sets
10 Reps
@7.5
5
High Pull
3 Sets
10 Reps
@7.5
6
Front Raise
3 Sets
10 Reps
@7.5
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
@7.5
10
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
2
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@7.5
@7.5
@7.5
5
Squat (Paused)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@7.5
@7.5
@7.5
6
Glute-Ham Raise
3 Sets
10 Reps
@7.5
7
Snatch (Kettlebell)
3 Sets
8 Reps
@7.5
8
Pull Through (Cable)
3 Sets
10 Reps
@7.5
9
Seated Hamstring Curl
3 Sets
8 Reps
@7.5
10
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@7.5
@7.5
@7.5
11
Glute Kickback (Cable)
3 Sets
10 Reps
@7.5
12
Glute Bridge (Dumbbell)
3 Sets
10 Reps
@7.5
Day 5
1
Floor Press (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@7.5
2
Push Up
3 Sets
10 Reps
@7.5
3
Superman
3 Sets
8 Reps
@7.5
4
Face Pull
3 Sets
10 Reps
@7.5
5
Barbell Row
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@7.5
6
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@7.5
@7.5
7
Arnold Press
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@7.5
8
Lat Pulldown
3 Sets
10 Reps
@7.5
9
Shrug (Dumbbell)
3 Sets
10 Reps
@7.5
10
Pec Fly (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@7.5
@7.5
11
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@7.5
@7.5
12
Bench Press (Paused)
1 Set
2 Sets
10 Reps
8 Reps
@7.5
@7.5
Day 6
1
Skull Crusher
3 Sets
10 Reps
@7.5
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
3
Alternating Dumbbell Curl
3 Sets
10 Reps
@7.5
4
Push Up
3 Sets
10 Reps
@7.5
5
High Pull
3 Sets
10 Reps
@7.5
6
Front Raise
3 Sets
10 Reps
@7.5
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
@7.5
10
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Deja W.Age 20, Man
2 months ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Reps were realistic and achievable.