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BoostcampPNG

Hero Maker

by Victor D

Program Description

This workout plan is based on DUFFY GAVER's book titled " HERO MAKER".

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 05:47
  • Last Edited
    Jul 19, 2025 06:33
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2
15 reps
12 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Lying Tricep Extension (Barbell)
2
3
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
2
3
2
12 reps
8 reps
15 reps
RPE 8
RPE 8.5
RPE 7
4
Dip (Bodyweight)
5
15 reps
-
5
Fly Press (Dumbbell)
4
2
12 reps
10 reps
RPE 7
RPE 7.5
6
Push Up
5
25 reps
-
7
Tricep Kickback
2
2
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
2
2
2
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
-
-
-
-
-
-
-
-
-
-
3
Push Up
7
1
1
1
1
10 reps
12 reps
14 reps
15 reps
16 reps
-
-
-
-
-
4
Sit Up
1
2
1
2
2
1
12 reps
20 reps
28 reps
32 reps
36 reps
40 reps
-
-
-
-
-
-
5
Squat (Bodyweight)
1
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
40 reps
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10-20 mins
RPE 6.5
2
Leg Extension
1
4
20 reps
15 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
RPE 8
RPE 8.5
4
Leg Press
1
3
20 reps
12 reps
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 7
RPE 7.5
6
Calf Raise (Machine)
4
20 reps
RPE 7
7
Abs Crunch (Weighted)
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5-7
2
Leg Extension
1
4
20 reps
15 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
5
20 reps
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
3
10 reps
8 reps
RPE 7
RPE 7.5
6
Calf Raise (Machine)
5
20 reps
RPE 7
7
Abs Crunch (Weighted)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6
2
Leg Extension
1
3
20 reps
15 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
1
1
1
1
1
20+ reps
15+ reps
12+ reps
10+ reps
8+ reps
6+ reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Leg Press
1
3
20 reps
12 reps
RPE 6.5
RPE 7
5
Leg Curl
1
3
15 reps
12 reps
RPE 6.5
RPE 7
6
Calf Raise (Machine)
5
20 reps
RPE 7
7
Abs Crunch (Machine)
5
25 reps
-
8
Abs Crunch (Weighted)
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
10 reps
-
2
Dip (Bodyweight)
10
10 reps
-
3
Push Up
10
25 reps
-
4
Sit Up
10
25 reps
-
5
Squat (Bodyweight)
10
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Leg Extension
1
3
20 reps
15 reps
RPE 7
RPE 7.5
3
Squat (Barbell)
1
1
3
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Leg Press
1
4
15 reps
8 reps
RPE 6.5
RPE 8
5
Leg Curl
1
2
1
10 reps
8 reps
15 reps
RPE 6
RPE 7.5
RPE 6.5
6
Walking Lunge (Dumbbell)
5
15 reps
RPE 6.5
7
Abs Crunch (Weighted)
4
25 reps
-
8
V-Up
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-10 reps
-
2
Push Up
5
25-30 reps
-
3
Squat (Bodyweight)
5
25-30 reps
-
4
Lat Pulldown (Close Grip)
1
2
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Dumbbell Row
6
12 reps
RPE 7.5
7
One Arm Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 7
8
Calf Raise (Machine)
5
20 reps
RPE 8
9
Abs Crunch (Weighted)
4
25 reps
-
10
V-Up
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
10 reps
-
2
Push Up
5
25 reps
-
3
Squat (Bodyweight)
5
30 reps
-
4
Lat Pulldown (Close Grip)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Standing Shoulder Press (Dumbbell)
2
3
15 reps
12 reps
RPE 7.5
RPE 8
6
Dumbbell Row
1
1
3
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
One Arm Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
8
Calf Raise (Machine)
5
20 reps
RPE 8
9
Abs Crunch (Weighted)
4
25 reps
RPE 7.5
10
Abs Crunch (Bodyweight)
5
15 reps
-
11
V-Up
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-120 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6-7 mins
RPE 6.5
2
Pull-Up (Weighted)
5
8 reps
-
3
Push Up (Weighted)
5
25 reps
-
4
Squat (Bodyweight)
4
30 reps
-
5
Dumbbell Row
8
12 reps
RPE 8
6
Bench Press (Dumbbell)
8
12 reps
RPE 8
7
Decline Sit Up (Bodyweight)
4
25 reps
-
8
Abs Crunch (Bodyweight)
4
25 reps
-
9
V-Up
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
2
2
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
2
Dip (Weighted)
2
2
2
2
2
2
2
2
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
20 reps
18 reps
-
-
-
-
-
-
-
-
-
-
3
Push Up (Weighted)
15
10 reps
-
4
Sit Up
15
10 reps
-
5
Squat (Bodyweight)
15
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3
2
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Arnold Press
2
2
1
12 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
2
2
3
15 reps
12 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Front Raise
4
2
12 reps
15 reps
RPE 7
RPE 7.5
6
Upright Row (Dumbbell)
3
3
2
15 reps
12 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
15 reps
-
4
Lat Pulldown (Neutral Grip)
1
1
1
1
1
20 reps
15 reps
12 reps
6 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
5
Dumbbell Row
1
4
15 reps
12 reps
RPE 7
RPE 7.5
6
Bicep Curl (Barbell)
1
4
15 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
5-10 reps
5-12 reps
5-14 reps
5-16 reps
5-18 reps
-
-
-
-
-
2
Lat Pulldown (Close Grip)
1
3
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Dumbbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Bicep Curl (Barbell)
2
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-10 reps
-
2
Push Up (Weighted)
5
5-10 reps
-
3
Squat (Bodyweight)
5
15-25 reps
-
4
Lat Pulldown (Close Grip)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
6 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9
RPE 10
5
Lat Pulldown (Neutral Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-10 reps
-
2
Push Up
5
25-30 reps
-
3
Squat (Bodyweight)
5
25-30 reps
-
4
Lat Pulldown (Close Grip)
1
2
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Dumbbell Row
3
3
12 reps
12 reps
RPE 7
RPE 7.5
7
One Arm Lateral Raise (Dumbbell)
1
4
1
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
8
Calf Raise (Machine)
6
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Push Up
5
30 reps
-
3
Squat (Bodyweight)
5
25 reps
-
4
Bench Press (Barbell)
2
2
1
20 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Dumbbell Curl
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Extension (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Bicep Curl (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6-7 mins
RPE 7.5
2
Pull-Up (Weighted)
5
10 reps
-
3
Push Up
5
25 reps
-
4
Squat (Bodyweight)
5
25 reps
-
5
Bench Press (Close Grip)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Dumbbell Curl
3
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Tricep Extension (Cable)
1
4
20 reps
15 reps
RPE 7
RPE 7.5
8
Seated Dumbbell Curl
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6-7 mins
RPE 6.5-7
2
Pull-Up (Bodyweight)
10
10 reps
-
3
Push Up
10
20 reps
-
4
Squat (Bodyweight)
10
30 reps
-
5
Run
1
6-7 mins
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6-7 mins
RPE 6.5
2
Pull-Up (Bodyweight)
5
12 reps
-
3
Push Up
5
25 reps
-
4
Squat (Bodyweight)
5
30 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
5
15 reps
RPE 7.5
7
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Upright Row (Barbell)
1
1
1
2
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
9
Calf Raise (Machine)
6
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
15 reps
12 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
2
2
1
1
15 reps
12 reps
6 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
3
Hack Squat
2
2
2
15 reps
12 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Press (45 Degrees)
3
3
2
15 reps
12 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
3
3
2
15 reps
12 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Leg Curl
2
2
3
15 reps
12 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Calf Raise (Machine)
2
2
2
25 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Fly Press (Dumbbell)
5
15 reps
RPE 6.5
4
Tricep Extension (Cable)
2
3
20 reps
15 reps
RPE 7
RPE 7.5
5
Tricep Extension (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
3-6 reps
6-8 reps
8-10 reps
10-12 reps
12-14 reps
-
-
-
-
-
2
Push Up
1
1
1
1
1
12-15 reps
15-18 reps
18-25 reps
25-30 reps
32-40 reps
-
-
-
-
-
3
Squat (Bodyweight)
1
1
1
1
1
12-15 reps
15-18 reps
18-20 reps
20-25 reps
25-30 reps
-
-
-
-
-
4
Bench Press (Barbell)
1
-
5
Fly Press (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
7
Tricep Kickback
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-10 reps
-
2
Push Up (Weighted)
5
12-18 reps
-
3
Squat (Bodyweight)
5
15-25 reps
-
4
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Bench Press (Dumbbell)
4
15 reps
RPE 7.5
6
Tricep Extension (Machine)
2
3
20 reps
15 reps
RPE 7
RPE 7.5
7
Tricep Kickback
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
4
2
400 reps
400 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
6
10 reps
-
3
Push Up (Weighted)
6
25 reps
-
4
Squat (Bodyweight)
6
25 reps
-
5
Abs Crunch (Machine)
5
25 reps
-
6
Dip (Bodyweight)
7
15 reps
-
7
Hammer Curl (Dumbbell)
7
12 reps
-
8
400m Sprint
6
400 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
12 reps
-
2
Push Up
5
25 reps
-
3
Squat (Bodyweight)
5
25 reps
-
4
Bench Press (Barbell)
2
2
1
20 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bench Press (Close Grip)
1
1
2
1
20 reps
20 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Seated Dumbbell Curl
4
15 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
4
15 reps
RPE 7.5
8
Tricep Extension (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
9
Bicep Curl (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
10
Abs Crunch (Weighted)
4
25 reps
-
11
Abs Crunch (Machine)
5
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
1 reps
RPE 8
2
Burpee
5
10 reps
-
3
400m Sprint
3
1 reps
RPE 8
4
Burpee
3
10 reps
-
5
400m Sprint
3
1 reps
RPE 8
6
Burpee
2
10 reps
-
7
400m Sprint
1
1 reps
RPE 8
8
Burpee
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6-7 mins
RPE 6.5
2
400m Sprint
6
1 reps
RPE 8
3
Run
1
20 mins
RPE 6
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
20 reps
-
2
Arm Circle
3
20 reps
-
3
Tricep Extension (Cable)
2
2
2
20 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Alternating Dumbbell Curl
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Tricep Kickback
1
1
4
20 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
5
15 reps
RPE 7.5
7
Reverse Wrist Curl (Barbell)
5
15 reps
RPE 8
8
Decline Sit Up (Bodyweight)
2
25 reps
-
9
Abs Crunch (Bodyweight)
2
25 reps
-
10
V-Up
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7
2
Squat (Barbell)
1
4
20 reps
15 reps
RPE 7
RPE 8
3
Bench Press (Barbell)
1
1
2
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
RPE 8.5
4
Bent Over Row (Barbell)
1
3
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown (Close Grip)
2
3
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
25 reps
-
7
Abs Crunch (Weighted)
4
25 reps
-
8
V-Up
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
15 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 8.5
2
T-Bar Row
2
2
2
2
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
2
2
2
15 reps
12 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Bent Over Row (Barbell)
2
2
2
2
15 reps
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Dumbbell Row
2
3
3
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Barbell)
2
3
2
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Dumbbell)
2
2
3
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
8
Hammer Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
9
Reverse Bicep Curl (Dumbbell)
2
2
2
2
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
10
Pull-Up (Bodyweight)
5
6-10 reps
-
11
Lat Pulldown (Neutral Grip)
2
2
3
2
15 reps
12 reps
10 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
12
Lat Pulldown (Close Grip)
2
2
2
2
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 7.5
13
Reverse Wrist Curl (Barbell)
2
2
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10-20 mins
RPE 7
2
Squat (Barbell)
1
2
2
20 reps
15 reps
15 reps
RPE 6.5
RPE 7
-
3
Bench Press (Barbell)
1
1
1
1
1
25 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
3
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown (Neutral Grip)
1
4
15 reps
12 reps
RPE 7
RPE 7.5
6
Abs Crunch (Weighted)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
-
2
Seated Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Upright Row (Barbell)
4
15 reps
RPE 7
4
Lying Side Lateral Raise
4
12 reps
RPE 6
5
Abs Crunch (Machine)
4
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Upright Row (Barbell)
1
1
2
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Lying Side Lateral Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Side Plank
4
2-3 mins
-
6
Russian Twist
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
15 reps
RPE 7
3
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
5
Abs Crunch (Weighted)
4
25 reps
-
6
Abs Crunch (Machine)
5
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
20 reps
15 reps
RPE 6.5
RPE 7
2
Bench Press (Barbell)
1
4
20 reps
15 reps
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
3
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown (Close Grip)
2
3
15 reps
12 reps
RPE 7
RPE 7.5
5
Abs Crunch (Weighted)
4
25 reps
-
6
Russian Twist
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
-
2
Front Raise
5
12 reps
-
3
Bent Over Row (Barbell)
5
15 reps
-
4
Overhead Press (Barbell)
5
12 reps
-
5
Upright Row (Barbell)
5
12 reps
-
6
Calf Raise (Machine)
5
20 reps
-
7
Sit Up
3
25 reps
-
8
Abs Crunch (Weighted)
3
25 reps
-
9
V-Up
4
25 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
6
1 reps
RPE 8.5
2
Pull-Up (Bodyweight)
6
10 reps
-
3
Push Up
6
15 reps
-
4
Squat (Bodyweight)
6
20 reps
-
5
Dip (Bodyweight)
6
12 reps
-
6
Seated Dumbbell Curl
6
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Pull-Up (Weighted)
7
5 reps
-
3
Push Up (Weighted)
7
10 reps
-
4
Squat (Bodyweight)
5
15 reps
-
5
Decline Sit Up (Bodyweight)
5
30 reps
-
6
Kettlebell Clean and Press
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
1 reps
RPE 9
2
Run
1
13 mins
RPE 7
3
Walk
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
2
2
10 reps
12 reps
15 reps
-
-
-
2
Jump Squat
2
2
2
15 reps
12 reps
10 reps
-
-
-
3
Snatch (Kettlebell)
2
2
2
2
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shoulder Press (Machine)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Upright Row (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
5
Standing Calf Raise
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10-20 mins
RPE 6.5-7
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Push Up
5
10 reps
-
4
Sit Up
4
25 reps
-
5
Squat (Bodyweight)
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-70 mins
RPE 6.5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
1
1 reps
RPE 9
2
Run
1
13 mins
RPE 7.5
3
400m Sprint
1
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 7
2
Shoulder Press (Machine)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Upright Row (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Calf Raise (Machine)
5
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
5
5 reps
-
3
Push Up (Weighted)
5
25 reps
-
4
Squat (Bodyweight)
4
25 reps
-
5
Sit Up
5
30 reps
-
6
Power Snatch
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 7
2
Run
1
15-16 mins
RPE 8-8.5
3
400m Sprint
3
1 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7.5
2
Pull-Up (Weighted)
5
10 reps
-
3
Push Up (Weighted)
5
25 reps
-
4
Squat (Bodyweight)
5
25 reps
-
5
Pull-Up (Bodyweight)
1
7 mins
-
6
Push Up
1
7 mins
-
7
Squat (Bodyweight)
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
1
2
1
20 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Calf Raise (Machine)
5
20 reps
RPE 8.5
3
Decline Sit Up (Bodyweight)
4
25 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
RPE 7.5
5
V-Up
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
6-7 mins
RPE 7.5
2
400m Sprint
3
1 reps
RPE 9
3
100m Sprint
3
1 reps
RPE 7
4
Walk
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Upright Row (Barbell)
2
3
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
5
Calf Raise (Machine)
5
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
2
2
5 reps
10 reps
15 reps
-
-
-
2
Kettlebell Swing
2
2
2
15 reps
12 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Mountain Climber
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
1
2 reps
RPE 7-7.5
2
Run
1
10-20 mins
RPE 6.5-7
3
400m Sprint
1
2 reps
RPE 6-6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30-50 mins
RPE 6.5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
1
1 reps
RPE 8.5
2
Run
1
13 mins
RPE 7.5
3
400m Sprint
1
1 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-120 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
2
1 reps
RPE 8
2
Treadmill
1
50 mins
RPE 7.5-8
3
400m Sprint
2
1 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-120 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-140 mins
RPE 6.5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
1 reps
RPE 7
2
Run
1
40 mins
RPE 7
3
400m Sprint
3
1
1 reps
4 reps
RPE 6
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
5
1 reps
RPE 9
2
Run
1
14 mins
RPE 7.5
3
400m Sprint
3
1 reps
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
15 reps
-
2
Side Plank
4
1 mins
-
3
V-Up
4
25 reps
-
4
Side Plank with Reach Through
4
25 reps
-
5
Hanging Leg Raise
4
25 reps
-
6
Decline Sit Up (Weighted)
2
2
2
15 reps
25 reps
10 reps
RPE 7
RPE 6.5
RPE 8
7
Russian Twist
6
10 reps
RPE 7
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
5
20 reps
RPE 7.5
2
Calf Raise (Machine)
5
20 reps
RPE 8
3
Sit Up
1
25 reps
-
4
Abs Crunch (Bodyweight)
1
25 reps
-
5
V-Up
1
25 reps
-
6
Abs Crunch (Machine)
4
25 reps
RPE 7.5
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
2 Sets
15 Reps
12 Reps
8 Reps
@7
@7.5
@8
2
Lying Tricep Extension (Barbell)
2 Sets
3 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Tricep Pushdown (Cable)
2 Sets
3 Sets
2 Sets
12 Reps
8 Reps
15 Reps
@8
@8.5
@7
4
Dip (Bodyweight)
5 Sets
15 Reps
-
5
Fly Press (Dumbbell)
4 Sets
2 Sets
12 Reps
10 Reps
@7
@7.5
6
Push Up
5 Sets
25 Reps
-
7
Tricep Kickback
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
Day 2
1
Military Press (Barbell)
3 Sets
3 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6.5
@7
@8
2
Arnold Press
2 Sets
2 Sets
1 Set
12 Reps
15 Reps
12 Reps
@7
@7.5
@8
3
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
4
Lateral Raise (Dumbbell)
2 Sets
2 Sets
3 Sets
15 Reps
12 Reps
8 Reps
@7
@7.5
@8
5
Front Raise
4 Sets
2 Sets
12 Reps
15 Reps
@7
@7.5
6
Upright Row (Dumbbell)
3 Sets
3 Sets
2 Sets
15 Reps
12 Reps
8 Reps
@7
@7.5
@8
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
6 Reps
@7
@7.5
@8
2
Front Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
15 Reps
12 Reps
6 Reps
8 Reps
@7
@7.5
@8
@8
3
Hack Squat
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
6 Reps
@7.5
@8
@8.5
4
Leg Press (45 Degrees)
3 Sets
3 Sets
2 Sets
15 Reps
12 Reps
8 Reps
@7
@7.5
@8
5
Leg Extension
3 Sets
3 Sets
2 Sets
15 Reps
12 Reps
8 Reps
@7
@7.5
@8
6
Leg Curl
2 Sets
2 Sets
3 Sets
15 Reps
12 Reps
8 Reps
@7
@7.5
@8
7
Calf Raise (Machine)
2 Sets
2 Sets
2 Sets
25 Reps
15 Reps
12 Reps
@7
@7.5
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
15 Reps
8 Reps
6 Reps
@7.5
@7.5
@8.5
2
T-Bar Row
2 Sets
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
8 Reps
6 Reps
@7
@7.5
@8
@8.5
3
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
8 Reps
@7
@7.5
@8
4
Bent Over Row (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
@8.5
5
Dumbbell Row
2 Sets
3 Sets
3 Sets
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Bicep Curl (Barbell)
2 Sets
3 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
7
Bicep Curl (Dumbbell)
2 Sets
2 Sets
3 Sets
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
8
Hammer Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
9
Reverse Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
10
Pull-Up (Bodyweight)
5 Sets
6-10 Reps
-
11
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
3 Sets
2 Sets
15 Reps
12 Reps
10 Reps
6 Reps
@6.5
@7
@7.5
@8
12
Lat Pulldown (Close Grip)
2 Sets
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7
@7.5
13
Reverse Wrist Curl (Barbell)
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
Day 5
1
Box Jump
2 Sets
2 Sets
2 Sets
10 Reps
12 Reps
15 Reps
-
-
-
2
Jump Squat
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
Snatch (Kettlebell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
@8.5
Day 6
1
Burpee
2 Sets
2 Sets
2 Sets
5 Reps
10 Reps
15 Reps
-
-
-
2
Kettlebell Swing
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
8 Reps
@7
@7.5
@8
3
Mountain Climber
5 Sets
15 Reps
-
Day 7
1
Sit Up
5 Sets
15 Reps
-
2
Side Plank
4 Sets
1 mins
-
3
V-Up
4 Sets
25 Reps
-
4
Side Plank with Reach Through
4 Sets
25 Reps
-
5
Hanging Leg Raise
4 Sets
25 Reps
-
6
Decline Sit Up (Weighted)
2 Sets
2 Sets
2 Sets
15 Reps
25 Reps
10 Reps
@7
@6.5
@8
7
Russian Twist
6 Sets
10 Reps
@7