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BoostcampPNG

Home gym barbell and dumbbell

by John R.

Program Description

Start the new year with discipline. Focus on maintaining the new life style. This is for you, your son and wife. Be the example and show how a man behaves.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 01:39
  • Last Edited
    May 18, 2025 10:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
2
12 reps
RPE 6
8
Incline Curl (Dumbbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Assisted)
1
2
10-15 reps
10-13 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Barbell Row
2
1
10-15 reps
8-10 reps
-
-
5
Chest Fly (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Cable Low Row
1
2
10 reps
8 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
8
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
4
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
5
Good Morning (Bodyweight)
2
1
15 reps
10 reps
RPE 7
RPE 6
6
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
7
Squat (Bodyweight)
1
2
10 reps
15 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
1
20 reps
15 reps
RPE 7-8
RPE 7-8
2
High Knees
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Deficit)
1
2
10-20 reps
10-15 reps
-
-
4
Dumbell NEWS Leg Extension
3
10 reps
RPE 6
5
V-Up
1
1
1
20 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 7.5
6
Squat (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
-
-
-
7
Leg Extension (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Hammer Curl
3
6 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
9 reps
8 reps
6 reps
-
-
-
2
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Hammer Curl
3
8 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
5
Lateral Raise (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
-
-
8
Face Pull
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knees
1
1
1
15 reps
20 reps
25 reps
RPE 6-7
RPE 7-7.5
RPE 7-7.5
2
Leg Extension
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Walking Lunge
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Dumbell Straight Leg Deadlift
1
2
15 reps
12 reps
RPE 7-7.5
RPE 6-7.5
6
Glute Kickback
3
15 reps
RPE 6-7
7
Windshield Wipers
1
1
10 reps
12 reps
RPE 7-7.5
RPE 8-8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6
@7
@7.5
@8
2
Pull-Up (Assisted)
1 Set
2 Sets
10-15 Reps
10-13 Reps
-
-
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Barbell Row
2 Sets
1 Set
10-15 Reps
8-10 Reps
-
-
5
Chest Fly (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
6
Cable Low Row
1 Set
2 Sets
10 Reps
8 Reps
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@6
@6
@6
8
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
Day 2
1
Lunge (Bodyweight)
2 Sets
1 Set
20 Reps
15 Reps
@7-8
@7-8
2
High Knees
1 Set
1 Set
1 Set
25 Reps
30 Reps
35 Reps
@6
@7
@8
3
Deadlift (Deficit)
1 Set
2 Sets
10-20 Reps
10-15 Reps
-
-
4
Dumbell NEWS Leg Extension
3 Sets
10 Reps
@6
5
V-Up
1 Set
1 Set
1 Set
20 Reps
25 Reps
25 Reps
@6
@7
@7.5
6
Squat (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
-
-
-
7
Leg Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6
@6
@5
Day 3
1
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
9 Reps
8 Reps
6 Reps
-
-
-
2
Skull Crusher (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
3
Hammer Curl
3 Sets
8 Reps
@6.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@6.5
@6.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
-
-
-
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
8
Face Pull
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
High Knees
1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
@6-7
@7-7.5
@7-7.5
2
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Goblet Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
4
Walking Lunge
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Dumbell Straight Leg Deadlift
1 Set
2 Sets
15 Reps
12 Reps
@7-7.5
@6-7.5
6
Glute Kickback
3 Sets
15 Reps
@6-7
7
Windshield Wipers
1 Set
1 Set
10 Reps
12 Reps
@7-7.5
@8-8.5