Program Description
Anti-Fatass
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedFeb 06, 2025 09:30
- Last EditedJun 18, 2025 12:52
Summary
Unleash your potential with the "Random Stuff IDK" program, a dynamic 16-week training plan designed for those ready to elevate their fitness game. Committing to just 4 days a week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell and machine workouts for both upper and lower body strength. Each session is crafted to challenge your limits with progressive intensity, ensuring you build muscle and enhance endurance effectively. Dive in and discover the power of structured variety in your routine!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
5-8 Reps
@8-10
2
Lat Pulldown (Neutral Grip)3 Sets
5-8 Reps
@8-10
3
Decline Bench Press (Dumbbell)3 Sets
5-8 Reps
@8-10
4
Seated Wide-Grip Row (Cable)3 Sets
5-8 Reps
@8-10
5
Tricep Rope Push Down (Cable)3 Sets
7-10 Reps
@8-10
6
Preacher Curl (Barbell)3 Sets
7-10 Reps
@8-10
7
Lateral Raise (Cable)3 Sets
7-10 Reps
@8-10
Day 2
1
Romanian Deadlift (Barbell)3 Sets
5-8 Reps
@8-10
2
Hack Squat3 Sets
5-8 Reps
@8-10
3
Leg Curl3 Sets
7-10 Reps
@8-10
4
Bulgarian Split Squat (Dumbbell)3 Sets
7-10 Reps
@8-10
5
Standing Calf Raise3 Sets
7-10 Reps
@8-10
Day 3
1
Wide Grip Lat Pulldown3 Sets
5-8 Reps
@8-10
2
Incline Bench Press (Dumbbell)3 Sets
5-8 Reps
@8-10
3
Seated Row (Cable)3 Sets
5-8 Reps
@8-10
4
Shoulder Press (Machine)3 Sets
7-10 Reps
@8-10
5
Skull Crusher (Dumbbell)3 Sets
7-10 Reps
@8-10
6
Lateral Raise (Dumbbell)3 Sets
7-10 Reps
@8-10
7
Hammer Curl3 Sets
7-10 Reps
@8-10
Day 4
1
Romanian Deadlift (Barbell)3 Sets
5-8 Reps
@8-10
2
Leg Press3 Sets
5-8 Reps
@8-10
3
Lying Leg Curl3 Sets
7-10 Reps
@8-10
4
Leg Extension3 Sets
7-10 Reps
@8-10
5
Standing Calf Raise3 Sets
7-10 Reps
@8-10