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FST-7 GOLD

by Zaza B.
1 athletes joined

Program Description

Hany rambod FST-7 training inspired. For bodybuilding and big 3 strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2025 11:49
  • Last Edited
    Nov 18, 2025 03:40
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Triceps
9.6%
Abs
9%
Chest
8.3%
Biceps
8.1%
Hamstrings
7.9%
Calves
7.8%
Lats
7.5%
Front Delts
7.2%
Middle Delts
5.9%
Rear Delts
5%
Quadriceps
4.7%
Glutes
2.9%
Lower Back
1.3%
Forearms
0.9%
Other
0.5%
Cardio
0.5%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Chest Fly (Machine)
2
10-15 reps
RPE 10
3
Pull-Up (Assisted)
3
6-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Seated Row (Cable)
3
7
10-12 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Hamstring Curl
3
8-10 reps
RPE 10
3
Hack Squat
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
7
10-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7
8-10 reps
12-20 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
10-12 reps
RPE 10
3A
Seated Row (Cable)
3
8-10 reps
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
7
10-15 reps
RPE 10
3
JM Press
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
7
12-15 reps
RPE 10
5
Lateral Raise (Machine)
4
15-20 reps
RPE 10
6
Reverse Pec Deck
10
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
6-10 reps
RPE 10
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Seated Hamstring Curl
10
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Standing Calf Raise
7
15-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2-3 mins
RPE 9
2
Decline Crunch
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Chest Fly (Machine)
2 Sets
10-15 Reps
@10
3
Pull-Up (Assisted)
3 Sets
6-8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@10
5
Seated Row (Cable)
3 Sets
7 Sets
10-12 Reps
8-12 Reps
@10
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Hamstring Curl
3 Sets
8-10 Reps
@10
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Standing Calf Raise
3 Sets
7 Sets
10-12 Reps
12-20 Reps
@10
@10
Day 3
1
Plank
3 Sets
2-3 mins
@9
2
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
3
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
4
Treadmill
1 Set
30 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
7 Sets
8-10 Reps
12-20 Reps
@10
@10
2
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
3A
Seated Row (Cable)
3 Sets
8-10 Reps
@10
3B
Kelso Shrug
3 Sets
AMRAP
@10
4
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
2
Preacher Curl (EZ Bar)
7 Sets
10-15 Reps
@10
3
JM Press
3 Sets
8-10 Reps
@10
4
Overhead Tricep Extension (Cable)
7 Sets
12-15 Reps
@10
5
Lateral Raise (Machine)
4 Sets
15-20 Reps
@10
6
Reverse Pec Deck
10 Sets
15-20 Reps
@10
Day 6
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Seated Hamstring Curl
10 Sets
12-15 Reps
@10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Standing Calf Raise
7 Sets
15-20 Reps
@10
Day 7
1
Plank
3 Sets
2-3 mins
@9
2
Decline Crunch
3 Sets
AMRAP
@10
3
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
4
Jog
1 Set
30 mins
@6