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BoostcampPNG

Raw dog v2

by Joshua F.
1 athletes joined

Program Description

Nice

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 25, 2025 08:13
  • Last Edited
    Nov 25, 2025 09:37
Muscle Engagement
Front
Back
MuscleSet
Biceps
22.7%
Triceps
16.4%
Quadriceps
7.8%
Abs
7.5%
Hamstrings
6.9%
Upper Back
6.1%
Chest
5.4%
Lats
5.4%
Glutes
4.4%
Forearms
4%
Front Delts
3.4%
Middle Delts
2.5%
Lower Back
1.5%
Cardio
1.5%
Rear Delts
1.5%
Calves
1.5%
Adductors
1.2%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Cardio
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Cardio
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Cardio
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 6
2
Cardio
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 6
2
Cardio
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Single Arm Row (Cable)
3
12 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Reverse Pec Deck
2
10 reps
RPE 6
7
Underhand Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 6
2
Cardio
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 6
2
Cardio
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 6
2
Cardio
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Press
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
15 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 6
2
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Plank
2
1 mins
RPE 6
3
Abs Crunch (Weighted)
3
15 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
2
Preacher Curl (Dumbbell)
3
15 reps
RPE 6
3
Hammer Curl
2
15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
5
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Week 1
1 / 18 Weeks
Day 1
1
Preacher Curl (EZ Bar)
3 Sets
15 Reps
@6
2
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@6
3
Hammer Curl
2 Sets
15 Reps
@6
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@6
5
Overhead Tricep Extension (Dumbbell)
2 Sets
15 Reps
@6
6
Bicep Curl (Cable)
3 Sets
15 Reps
@6
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
8
Tricep Extension (Cable)
3 Sets
15 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6
4
Single Arm Row (Cable)
3 Sets
12 Reps
@6
5
Arnold Press
2 Sets
12 Reps
@6
6
Reverse Pec Deck
2 Sets
10 Reps
@6
7
Underhand Lat Pulldown
2 Sets
15 Reps
@6
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@6
2
Leg Curl
3 Sets
15 Reps
@6
3
Leg Extension
3 Sets
15 Reps
@6
4
Leg Press
2 Sets
10 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
15 Reps
@6
6
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
Day 5
1
Preacher Curl (EZ Bar)
3 Sets
15 Reps
@6
2
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@6
3
Hammer Curl
2 Sets
15 Reps
@6
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@6
5
Overhead Tricep Extension (Dumbbell)
2 Sets
15 Reps
@6
6
Bicep Curl (Cable)
3 Sets
15 Reps
@6
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
8
Tricep Extension (Cable)
3 Sets
15 Reps
@6
Day 4
1
Cardio
1 Set
60 mins
@6
2
Plank
2 Sets
1 mins
@6
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@6
4
Sit Up
3 Sets
15 Reps
@6