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Beginner Primer Workout

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Program Description

Kickstart your fitness journey with the Beginner Primer Workout, a comprehensive 12-week program designed for novice lifters. Committing just 90 minutes three times a week, you'll build a solid foundation in bodybuilding techniques while utilizing your garage gym. Each session focuses on essential movements to enhance strength and muscle growth, setting you on the path to achieving your fitness goals. Embrace the challenge and watch your progress unfold!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 17, 2026 10:41
  • Last Edited
    Jan 17, 2026 10:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
8.9%
Quadriceps
8.9%
Glutes
8.9%
Hamstrings
8.9%
Abs
8.9%
Upper Back
8.9%
Front Delts
6.7%
Biceps
6.7%
Middle Delts
6.7%
Rear Delts
6.7%
Chest
4.4%
Lats
4.4%
Stretching
4.4%
Adductors
2.2%
Lower Back
2.2%
Forearms
2.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Squat (Barbell)
3
10-15 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
7
Dead Bug
3
AMRAP
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
2
Squat (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8
@8
5B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8
@8
6A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
6B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
7
Dead Bug
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
2
Squat (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8
@8
5B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8
@8
6A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
6B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
7
Dead Bug
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
2
Squat (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8
@8
5B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8
@8
6A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
6B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
7
Dead Bug
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8