logo
BoostcampPNG

Arket efter efterår

by Alexander K.
2 athletes joined

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
    Sep 30, 2025 03:04
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%
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
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