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Arket efter efterår

by Alexander K.
2 athletes joined
4.0
(1 rating)

Program Description

Arket efter efterår

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 25, 2025 08:55
  • Last Edited
    Oct 04, 2025 01:12

Summary

Transform your physique over 16 weeks with "Arket efter efterår," a comprehensive program designed for serious lifters. Commit to five days a week of targeted workouts that blend strength training and muscle-building exercises, including barbell bench presses, squats, and machine-based movements. Each session is meticulously crafted to challenge your limits and enhance your overall strength, ensuring you make significant progress. Whether you’re looking to build muscle or increase your lifting capacity, this program provides the structure and intensity you need to achieve your goals. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Lats
11.1%
Chest
9.9%
Quadriceps
9.5%
Upper Back
9.5%
Hamstrings
7.6%
Lower Back
6.5%
Triceps
6.1%
Front Delts
6.1%
Biceps
6.1%
Middle Delts
5.3%
Calves
3.8%
Cardio
1.9%
Adductors
1.5%
Abs
1.5%
Rear Delts
0.8%
Forearms
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Chin-Up (Weighted)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Rowing machine
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
T-Bar Row
2
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Back Extension
2
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
2 Sets
6-8 Reps
@10
3
T-Bar Row
2 Sets
6-8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
5
Back Extension
2 Sets
12-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9.5
Day 2
1
Leg Curl
2 Sets
8-12 Reps
@10
2
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3
Hip Thrust (Machine)
2 Sets
6-8 Reps
@10
4
Chin-Up (Weighted)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
12-15 Reps
@10
6
Leg Extension
2 Sets
8-12 Reps
@10
7
Standing Pullover (Cable)
2 Sets
8-12 Reps
@10
Day 3
1
Stair Climber
1 Set
-
2
Rowing machine
1 Set
-
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
2 Sets
6-8 Reps
@10
3
T-Bar Row
2 Sets
6-8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
5
Back Extension
2 Sets
12-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9.5
Day 5
1
Leg Curl
2 Sets
8-12 Reps
@10
2
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3
Hip Thrust (Machine)
2 Sets
6-8 Reps
@10
4
Chin-Up (Weighted)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
12-15 Reps
@10
6
Leg Extension
2 Sets
8-12 Reps
@10
7
Standing Pullover (Cable)
2 Sets
8-12 Reps
@10