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BoostcampPNG

Abdallah split

by Ehab F.

Program Description

M

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 08, 2025 01:17
  • Last Edited
    Oct 09, 2025 04:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Biceps
9.5%
Upper Back
9%
Front Delts
8.2%
Lats
8.1%
Chest
7.8%
Middle Delts
7.6%
Abs
7%
Forearms
5.3%
Rear Delts
4.5%
Quadriceps
4.5%
Hamstrings
4.5%
Glutes
3.8%
Calves
3.4%
Lower Back
1.7%
Adductors
1.7%
Abductors
1%
Other
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8A
Side Crunch (Cable)
3
RPE 10
9A
Leg Raise (Captain's Chair)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8A
Side Crunch (Cable)
3
RPE 10
9A
Leg Raise (Captain's Chair)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8A
Side Crunch (Cable)
3
RPE 10
9A
Leg Raise (Captain's Chair)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
2
10-16 reps
10-12 reps
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
4
Bayesian Curl
1
1
1
10-16 reps
10-16 reps
10-10 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
2
10-16 reps
10-12 reps
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Bayesian Curl
1
1
1
10-16 reps
10-16 reps
10-10 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
9
Reverse Bicep Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
2
10-16 reps
10-12 reps
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
4
Bayesian Curl
1
1
1
10-16 reps
10-16 reps
10-10 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
2
10-16 reps
10-12 reps
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Bayesian Curl
1
1
1
10-16 reps
10-16 reps
10-10 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
9
Reverse Bicep Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5A
Hip Abductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
2
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5A
Hip Abductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
2
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5A
Hip Abductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
2
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5A
Hip Abductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
2
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Kickback
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
7A
Side Crunch (Cable)
3
15-20 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
RPE 10
9
Dead Hang
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Kickback
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
7A
Side Crunch (Cable)
3
15-20 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
RPE 10
9
Dead Hang
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Kickback
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
7A
Side Crunch (Cable)
3
15-20 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
RPE 10
9
Dead Hang
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Kickback
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
7A
Side Crunch (Cable)
3
15-20 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
RPE 10
9
Dead Hang
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
18+ reps
-
2
Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Barbell Row
1
1
1
8-10 reps
8-10 reps
5-8 reps
RPE 8
RPE 9
RPE 10
4
Straight Arm Pulldown
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Bayesian Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
8
Wrist Curls
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
18+ reps
-
2
Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Barbell Row
1
1
1
8-10 reps
8-10 reps
5-8 reps
RPE 8
RPE 9
RPE 10
4
Straight Arm Pulldown
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Bayesian Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
8
Wrist Curls
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
18+ reps
-
2
Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Barbell Row
1
1
1
8-10 reps
8-10 reps
5-8 reps
RPE 8
RPE 9
RPE 10
4
Straight Arm Pulldown
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Bayesian Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
8
Wrist Curls
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
18+ reps
-
2
Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Barbell Row
1
1
1
8-10 reps
8-10 reps
5-8 reps
RPE 8
RPE 9
RPE 10
4
Straight Arm Pulldown
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Bayesian Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
8
Wrist Curls
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-120 mins
-
2
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-120 mins
-
2
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-120 mins
-
2
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-120 mins
-
2
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12+ reps
1+ reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
10+ reps
1+ reps
RPE 8
RPE 10
3
Squat (Barbell)
1
1
15+ reps
1+ reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
RPE 10
5
Push Up
1
-
6
Abs Crunch (Bodyweight)
1
-
Week 1
1 / 4 Weeks
Day 3
1
Leg Curl
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4
Leg Extension
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
5A
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
6A
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Standing Calf Raise
1 Set
1 Set
2 Sets
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
Day 6
1
Run
1 Set
30-120 mins
-
2
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@8
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
6
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@8
@9
@10
7
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
8A
Side Crunch (Cable)
3 Sets
@10
9A
Leg Raise (Captain's Chair)
3 Sets
@10
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@8
@9
@10
2
Lateral Raise (Cable)
1 Set
2 Sets
10-16 Reps
10-12 Reps
@10
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
4
Bayesian Curl
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-10 Reps
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
6
Tricep Kickback
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
7A
Side Crunch (Cable)
3 Sets
15-20 Reps
@10
8A
Leg Raise (Captain's Chair)
3 Sets
@10
9
Dead Hang
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
18+ Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
3
Barbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-8 Reps
@8
@9
@10
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
6
Bayesian Curl
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
8
Wrist Curls
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10