Physique deveoplment | Boostcamp App (2024)

Physique deveoplment | Boostcamp App (1)

by Wonder Kid

Program Description

This program is more than just a workout plan—it's a path to building the strength, confidence, and physique you've always dreamed of. For many of us, the journey to the gym can be a long and challenging one, filled with ups and downs. We’ve all seen it: friends pushing themselves too hard, using improper form, or focusing on the wrong exercises. Injuries are all too common, and they can hold you back from reaching your goals, especially when you're young and your body is still developing. Trust me, I've been there.But that doesn’t have to be your story.This program is designed with one goal in mind: to help you build a powerful, well-balanced physique—without risking injury. It’s not about lifting the heaviest weights or pushing yourself to extremes. It's about steady, consistent progress, making sure your body grows in a healthy, sustainable way. You'll focus on the exercises that bring real results, not just the ones that look impressive on paper. It's about targeting all the muscles—back, chest, arms, legs, and core—to make sure nothing is left behind.You want a physique that turns heads, that feels strong and powerful—like Guts from Berserk—but you don’t have to sacrifice your health to get there. By following this program, you'll not only build muscle but you'll also reduce the risk of injury. This means fewer setbacks and more consistency, allowing you to keep pushing towards your dreams without worrying about being sidelined by unnecessary pain or overtraining.Whether it’s your first step into the gym or you’ve been lifting for a while, this program is designed to meet you where you are, with a focus on safe, effective exercises that allow you to build the body you want—and deserve. It’s about creating that foundation of strength and muscle that will carry you forward, helping you achieve not just the body you desire, but the confidence and self-belief that comes with it.In the end, it’s not just about looking strong; it's about feeling strong—inside and out. And this program will get you there, without the risk, without the fear of injury, and with steady progress you can count on. It's your time to rise up and start building the physique you've always dreamed of, knowing that every step forward is a step toward the person you want to be.

Program Overview

  • Level

    Beginner, Novice, Intermediate

  • Goal

    Bodybuilding, Muscle & Sculpting

  • Equipment

    Full Gym

  • Program Length

    16

    weeks

  • Time Per Workout

    90 minutes

  • Created

    Nov 20, 2024 10:47

  • Last Edited

    Nov 22, 2024 11:05

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Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 1

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Machine)

2

2

8 reps

10 reps

RPE 8.5

RPE 8.5

2

Bench Press (Dumbbell)

3

12 reps

RPE 7

3

Leg Press

3

10 reps

RPE 7.5

4

Wide Grip Lat Pulldown

4

12 reps

RPE 6

5

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6

Side Crunch (Cable)

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 2

#

Exercise

Sets

Reps

Intensity

1

Seated Row (Cable)

3

12 reps

RPE 8

2A

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8.5

3

Bulgarian Split Squat (Dumbbell)

4

10 reps

RPE 9.5

4

Hip Thrust (Dumbbell)

3

10 reps

RPE 6.5

5

Shrug (Dumbbell)

2

12 reps

RPE 8.5

6

Hanging Leg Raise

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 3

#

Exercise

Sets

Reps

Intensity

1

Back Extension

3

30 reps

RPE 7.5

2

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 8

3

Seated Hamstring Curl

2

8 reps

RPE 8.5

4A

Seated Row (Machine)

2

2

10 reps

12 reps

RPE 7.5

RPE 8

5

Seated Calf Raise

2

12 reps

RPE 8.5

6A

Cable Crunch

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Day 4

#

Exercise

Sets

Reps

Intensity

1

Cable Low Row

3

8 reps

RPE 8.5

2

Goblet Squat

3

12 reps

RPE 8.5

3

Bench Press (Barbell)

3

8 reps

RPE 7

4A

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5A

Lateral Raise (Dumbbell)

2

12 reps

RPE 8

6A

Cable Crunch

2

12 reps

RPE 6.5

7A

Lat Pulldown

1

1

8 reps

8 reps

RPE 6.5

RPE 8

8A

Reverse Wrist Curl (Barbell)

2

12 reps

RPE 7

Week

1

1 / 16 Weeks

Day 1

1

Seated Row (Machine)

2 Sets

2 Sets

8 Reps

10 Reps

@8.5

@8.5

2

Bench Press (Dumbbell)

3 Sets

12 Reps

@7

3

Leg Press

3 Sets

10 Reps

@7.5

4

Wide Grip Lat Pulldown

4 Sets

12 Reps

@6

5

Lateral Raise (Dumbbell)

2 Sets

12 Reps

@8

6

Side Crunch (Cable)

2 Sets

12 Reps

@7

Day 2

1

Seated Row (Cable)

3 Sets

12 Reps

@8

2A

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

@8.5

3

Bulgarian Split Squat (Dumbbell)

4 Sets

10 Reps

@9.5

4

Hip Thrust (Dumbbell)

3 Sets

10 Reps

@6.5

5

Shrug (Dumbbell)

2 Sets

12 Reps

@8.5

6

Hanging Leg Raise

2 Sets

12 Reps

@7

Day 3

1

Back Extension

3 Sets

30 Reps

@7.5

2

Seated Shoulder Press (Dumbbell)

2 Sets

8 Reps

@8

3

Seated Hamstring Curl

2 Sets

8 Reps

@8.5

4A

Seated Row (Machine)

2 Sets

2 Sets

10 Reps

12 Reps

@7.5

@8

5

Seated Calf Raise

2 Sets

12 Reps

@8.5

6A

Cable Crunch

2 Sets

12 Reps

@7

Day 4

1

Cable Low Row

3 Sets

8 Reps

@8.5

2

Goblet Squat

3 Sets

12 Reps

@8.5

3

Bench Press (Barbell)

3 Sets

8 Reps

@7

4A

Preacher Curl (Dumbbell)

3 Sets

12 Reps

@8

5A

Lateral Raise (Dumbbell)

2 Sets

12 Reps

@8

6A

Cable Crunch

2 Sets

12 Reps

@6.5

7A

Lat Pulldown

1 Set

1 Set

8 Reps

8 Reps

@6.5

@8

8A

Reverse Wrist Curl (Barbell)

2 Sets

12 Reps

@7

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