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BoostcampPNG

Chibchakum Workout

by William Foley

Program Description

Bodybuilding program 5x/ week upper + lower workouts - no barbell available

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 26, 2025 05:23
  • Last Edited
    Jun 26, 2025 05:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Y Raise
3 Sets
12-15 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
5
Incline Hammer Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
7
Chest Fly (Machine)
3 Sets
15 Reps
@8
Day 2
1
Leg Press
3 Sets
12 Reps
@8
2
Single Leg Calf Raise (Weighted)
3 Sets
15-20 Reps
@9
3
Hip Adductor (Machine)
3 Sets
15 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Leg Extension
2 Sets
20 Reps
@8
6
Hamstring Curl
3 Sets
15 Reps
@8
7
Kelso Shrug
3 Sets
12 Reps
@8
Day 3
1
Chest Press (Machine)
3 Sets
12 Reps
@8
2
Seated Row (Machine)
3 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15 Reps
@8
7
Concentration Curl
3 Sets
20 Reps
@8
Day 4
1
Dip (Bodyweight)
3 Sets
AMRAP
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
20 Reps
@8
7
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Single Leg Press
3 Sets
12 Reps
@8
2
Calf Raise (Machine)
3 Sets
15 Reps
@8
3
Hip Abductor (Machine)
3 Sets
15 Reps
@8
4
Cable Crunch
3 Sets
15 Reps
@8
5
Single Leg Extension
3 Sets
15 Reps
@8
6
Single-Leg Leg Curl
3 Sets
15 Reps
@8
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8