logo
BoostcampPNG

Mn

by Mohammed N.
1 athletes joined

Program Description

Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Athletics, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 17, 2024 07:14
  • Last Edited
    Jun 18, 2025 10:06

Summary

Unlock your strength potential with the Mn program, a comprehensive 12-week journey designed for dedicated lifters. With a rigorous 7-day training schedule, you'll alternate between strength-building push and pull days, complemented by cardio sessions to enhance endurance. Each workout is meticulously crafted, featuring key exercises like the Bench Press, Bent Over Row, and various pull-ups, ensuring a balanced approach to muscle development. Equip yourself with a full gym and prepare to transform your physique and boost your performance!
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
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)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Military Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
JM Press
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
5 reps
10 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Military Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
JM Press
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
5 reps
10 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Military Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
JM Press
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
5 reps
10 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Military Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
JM Press
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
5 reps
10 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Military Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
JM Press
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
5 reps
10 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Military Press (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
JM Press
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
5 reps
10 reps
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
5 reps
RPE 6
3
Pull-Up (Weighted)
4
3 reps
RPE 10
4
Bicep Curl (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Face Pull
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Single Arm Row (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Bicep Curl (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
7
Hammer Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
5 reps
RPE 6
3
Pull-Up (Weighted)
4
3 reps
RPE 10
4
Bicep Curl (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Face Pull
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Single Arm Row (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Bicep Curl (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
7
Hammer Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
5 reps
RPE 6
3
Pull-Up (Weighted)
4
3 reps
RPE 10
4
Bicep Curl (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Face Pull
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Single Arm Row (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Bicep Curl (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
7
Hammer Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
5 reps
RPE 6
3
Pull-Up (Weighted)
4
3 reps
RPE 10
4
Bicep Curl (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Face Pull
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Single Arm Row (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Bicep Curl (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
7
Hammer Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
5 reps
RPE 6
3
Pull-Up (Weighted)
4
3 reps
RPE 10
4
Bicep Curl (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Face Pull
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Single Arm Row (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Bicep Curl (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
7
Hammer Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
5 reps
RPE 6
3
Pull-Up (Weighted)
4
3 reps
RPE 10
4
Bicep Curl (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Face Pull
1
3
5 reps
10 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Single Arm Row (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Bicep Curl (Dumbbell)
1
3
5 reps
10 reps
RPE 6
RPE 10
7
Hammer Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10+ reps
3+ reps
RPE 6
RPE 10
2
Deadlift (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
10 reps
RPE 6
RPE 10
2
Leg Extension
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Hip Abductor (Machine)
1
2
5 reps
10 reps
RPE 6
RPE 10
4
Leg Press (45 Degrees)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Leg Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Seated Calf Raise
1
4
5 reps
10 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10+ reps
3+ reps
RPE 6
RPE 10
2
Deadlift (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
10 reps
RPE 6
RPE 10
2
Leg Extension
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Hip Abductor (Machine)
1
2
5 reps
10 reps
RPE 6
RPE 10
4
Leg Press (45 Degrees)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Leg Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Seated Calf Raise
1
4
5 reps
10 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10+ reps
3+ reps
RPE 6
RPE 10
2
Deadlift (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
10 reps
RPE 6
RPE 10
2
Leg Extension
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Hip Abductor (Machine)
1
2
5 reps
10 reps
RPE 6
RPE 10
4
Leg Press (45 Degrees)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Leg Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Seated Calf Raise
1
4
5 reps
10 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10+ reps
3+ reps
RPE 6
RPE 10
2
Deadlift (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
10 reps
RPE 6
RPE 10
2
Leg Extension
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Hip Abductor (Machine)
1
2
5 reps
10 reps
RPE 6
RPE 10
4
Leg Press (45 Degrees)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Leg Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Seated Calf Raise
1
4
5 reps
10 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10+ reps
3+ reps
RPE 6
RPE 10
2
Deadlift (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
10 reps
RPE 6
RPE 10
2
Leg Extension
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Hip Abductor (Machine)
1
2
5 reps
10 reps
RPE 6
RPE 10
4
Leg Press (45 Degrees)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Leg Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Seated Calf Raise
1
4
5 reps
10 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10+ reps
3+ reps
RPE 6
RPE 10
2
Deadlift (Barbell)
2
4
10 reps
3 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
4
10 reps
3 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
2
4
10 reps
3 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
10 reps
RPE 6
RPE 10
2
Leg Extension
1
3
5 reps
10 reps
RPE 6
RPE 10
3
Hip Abductor (Machine)
1
2
5 reps
10 reps
RPE 6
RPE 10
4
Leg Press (45 Degrees)
1
3
5 reps
10 reps
RPE 6
RPE 10
5
Leg Curl
1
3
5 reps
10 reps
RPE 6
RPE 10
6
Seated Calf Raise
1
4
5 reps
10 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
3 Reps
@6
@10
2
Incline Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
3 Reps
@6
@10
3
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
3 Reps
@6
@10
4
JM Press
2 Sets
4 Sets
10 Reps
3 Reps
@6
@10
Day 2
1
Run
1 Set
40 mins
@6
Day 3
1
Bent Over Row (Barbell)
2 Sets
4 Sets
10 Reps
3 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
5 Reps
@6
3
Pull-Up (Weighted)
4 Sets
3 Reps
@10
4
Bicep Curl (Barbell)
2 Sets
4 Sets
10 Reps
3 Reps
@6
@10
Day 4
1
VO2 Max Intervals
1 Set
10 Reps
@9.5
Day 6
1
Stretching
1 Set
10 mins
@6
Day 7
1
Cardio
1 Set
40 mins
@6
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
10+ Reps
3+ Reps
@6
@10
2
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
3 Reps
@6
@10
3
Leg Press (45 Degrees)
2 Sets
4 Sets
10 Reps
3 Reps
@6
@10
4
Stiff Leg Deadlift
2 Sets
4 Sets
10 Reps
3 Reps
@6
@10