logo
BoostcampPNG

FULL BODY TBJP (With Cardio)

by Samuel B.
22 athletes joined

Program Description

This program aims to stimulate muscle growth as frequently as possible. By using a full body split you can expose the body to new reps and weights 4 times a week.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 23, 2024 11:16
  • Last Edited
    Jun 18, 2025 11:53

Summary

Unlock your full potential with the FULL BODY TBJP (With Cardio) program! Designed for a comprehensive 8-week journey, this 4-day-a-week regimen combines strength training and cardiovascular workouts to maximize your results. Each session targets all major muscle groups through a variety of exercises, including bodyweight movements, dumbbell lifts, and machine work. Prepare to build strength, enhance endurance, and transform your physique with a structured approach that keeps you motivated and engaged.
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Hanging Leg Raise
2 Sets
AMRAP
-
2
Incline Bench Press (Dumbbell)
1 Set
6-9 Reps
@10
3
High Incline Smith Press
1 Set
1 Set
6-10 Reps
10-12 Reps
@10
@10
4
Dip (Weighted)
1 Set
8-10 Reps
@10
5
Lat Pulldown (Neutral Grip)
1 Set
6-10 Reps
@10
6
Chest Supported Row (Dumbbell)
1 Set
6-10 Reps
@10
7
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
8
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
9
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
10
Seated Hamstring Curl
1 Set
15-25 Reps
@10
11
Leg Press
1 Set
15-25 Reps
@10
12
Leg Extension
1 Set
15-25 Reps
@10
13
Standing Calf Raise
1 Set
15-25 Reps
@10
14
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
1 Set
6-10 Reps
@10
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
10-12 Reps
@10
@10
3
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
5
Bent Over Row (Barbell)
1 Set
10-15 Reps
@10
6
Single Arm Row (Cable)
1 Set
15-25 Reps
@10
7
High Incline Smith Press
1 Set
15-20 Reps
@10
8
JM Press (Smith Machine)
1 Set
1 Set
10-12 Reps
15-25 Reps
@10
@10
9
Chest Press (Machine)
1 Set
15-20 Reps
@10
10
Tricep Pushdown (Cable)
1 Set
15-20 Reps
@10
11
Chest Fly (Cable)
1 Set
15-20 Reps
@10
12
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@10
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
3-6 Reps
6-8 Reps
@10
@10
2
Bent Over Row (Barbell)
1 Set
6-10 Reps
@10
3
Single Arm Row (Cable)
1 Set
6-10 Reps
@10
4
Bench Press (Barbell)
1 Set
6-10 Reps
@10
5
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
8
Single Arm Pushdown
1 Set
8-12 Reps
@10
9
Alternating Dumbbell Curl
1 Set
6-10 Reps
@10
10
Squat (Barbell)
1 Set
15-20 Reps
@10
11
Walking Lunge (Dumbbell)
1 Set
12-15 Reps
@10
12
Glute Bridge (Barbell)
1 Set
15-20 Reps
@10
13
Seated Calf Raise
1 Set
15-20 Reps
@10
Day 4
1
Leg Curl
1 Set
6-10 Reps
@10
2
Squat (Barbell)
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
5
Bench Press (Close Grip)
1 Set
15-20 Reps
@10
6
Overhead Press (Barbell)
1 Set
15-20 Reps
@10
7
Pull-Up (Weighted)
1 Set
15-20 Reps
@10
8
Lat Pulldown (Single Arm)
1 Set
15-20 Reps
@10
9
Chest Supported Row (Dumbbell)
1 Set
15-20 Reps
@10
10
Skull Crusher (Dumbbell)
1 Set
15-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@10