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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Quadriceps
10.3%
Upper Back
10%
Chest
8.9%
Hamstrings
8.7%
Biceps
8.3%
Glutes
8.2%
Lats
8%
Front Delts
7.8%
Middle Delts
4.4%
Lower Back
2.1%
Abs
2%
Other
1.7%
Abductors
1.7%
Calves
1.7%
Adductors
1.5%
Rear Delts
1.4%
Forearms
1.2%
Cardio
1%
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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