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BoostcampPNG

AWARA

by George M.

Program Description

Elon Musk wanted me to test it. Try it out.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 30, 2025 05:35
  • Last Edited
    Sep 30, 2025 07:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Middle Delts
11.9%
Front Delts
11.3%
Hamstrings
8.3%
Chest
8%
Glutes
7.7%
Quadriceps
7.4%
Upper Back
6.5%
Biceps
6.2%
Lats
6.1%
Lower Back
4%
Rear Delts
4%
Calves
2.2%
Abs
1.5%
Adductors
1.2%
Forearms
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7.5
2
Barbell Row
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 6
RPE 10
4
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Back Extension
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
-
-
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
-
RPE 8
3
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10 reps
12 reps
10 reps
8 reps
-
RPE 8.5
RPE 10
RPE 10
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
1
1
8 reps
12 reps
10 reps
8 reps
6 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 8
RPE 8
RPE 8
RPE 10
2
Hack Squat
2
1
1
1
1
10 reps
15 reps
12 reps
10 reps
8 reps
-
RPE 9
RPE 9
RPE 9
RPE 9
3
Walking Lunge
1
1
1
1
30 reps
24 reps
20 reps
16 reps
RPE 8
RPE 8
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
5 reps
-
-
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
1
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
5 Sets
10 Reps
@7.5
2
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
5 Reps
8 Reps
@6
@10
4
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
5
Back Extension
3 Sets
15 Reps
@7
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
-
-
@10
@10
2
Lateral Raise (Dumbbell)
1 Set
3 Sets
10 Reps
15 Reps
-
@8
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
-
@8.5
@10
@10
5
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
@9
@9
@9
@9
7
Bicep Curl (EZ Bar)
1 Set
10 Reps
@9
Day 3
1
Lying Leg Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
12 Reps
10 Reps
8 Reps
-
@8
@8
@8
@10
2
Hack Squat
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
12 Reps
10 Reps
8 Reps
-
@9
@9
@9
@9
3
Walking Lunge
1 Set
1 Set
1 Set
1 Set
30 Reps
24 Reps
20 Reps
16 Reps
@8
@8
@8
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@9
@9
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
5 Reps
-
-
@10
@10
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@10
@10
@10
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
4
Chest Fly (Machine)
1 Set
15 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8