Program Description
muscloos
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 12, 2024 04:32
- Last EditedJul 12, 2024 07:10
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Bench Press (Paused)
3
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
6
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
6
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
6
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
6
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Chest Supported Row (Machine)4 Sets
6-10 Reps
@10
2
Lat Pulldown3 Sets
8-12 Reps
@10
3
Face Pull6 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)2 Sets
8-12 Reps
@10
6
Seated Calf Raise5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@10
3
Leg Extension3 Sets
8-12 Reps
@10
4
Leg Curl3 Sets
8-12 Reps
@10
5
Seated Calf Raise4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)4 Sets
6-10 Reps
@10
2
Lat Pulldown3 Sets
8-12 Reps
@10
3
Face Pull6 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)2 Sets
8-12 Reps
@10
6
Seated Calf Raise5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@10
3
Leg Extension3 Sets
8-12 Reps
@10
4
Leg Curl3 Sets
8-12 Reps
@10
5
Seated Calf Raise4 Sets
12-18 Reps
@10
Day 1
1
Bench Press (Paused)3 Sets
6-8 Reps
@10
2
Incline Chest Press (Machine)3 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)2 Sets
8-12 Reps
@10