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BoostcampPNG

Toned, Tan, Fit and Ready ✨

by Kat V.

Program Description

Follow me on my journey to become fit for the summer! 🥵 To gain strength, confidence, and of course a little booty. 🍑 FEEL THE BURN Add extra weight or extra reps every week. Either add an extra 2 reps, or 2.5lbs to feel that burn every single time. 🔥🔥🔥 RUN THE CALORIES AWAY Add 20 minutes of cardio at the beginning to boost your drive.🏃‍♀️💨 DONT FORGET TO STRETCH Always allow for stretching at the end of each day, at least 20 minutes. 🙆‍♀️

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 01, 2025 01:29
  • Last Edited
    Aug 01, 2025 02:24
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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
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
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 10
4
Pull-Up (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Plank
1
1 mins
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Hip Thrust (Machine)
3 Sets
10 Reps
@10
2
Lat Pulldown
3 Sets
10 Reps
@10
3
Overhead Press (Barbell)
3 Sets
10 Reps
@10
4
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@10
5
Face Pull
3 Sets
10 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7
Plank
1 Set
1 mins
@10
Day 1
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Deadlift (Barbell)
3 Sets
10 Reps
@10
4
Pull-Up (Assisted)
3 Sets
10 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
7
Plank
1 Set
1 mins
@10