logo
BoostcampPNG

Body Recomp

by Deja W.
8 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
    Jun 18, 2025 09:19

Summary

Transform your physique in just 4 weeks with the Body Recomp program, designed for those ready to build muscle while shedding fat. This 6-day-a-week regimen combines strength training and targeted exercises, including Goblet Squats and Hip Thrusts, to sculpt your body effectively. Each session is tailored to push your limits, ensuring you maximize your gains while optimizing recovery. Equip yourself with a full gym and get ready to redefine your strength and appearance!
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
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
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
a year ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Reps were realistic and achievable.