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 29, 2024 09:10
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK
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16
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
2A
Incline Bench Press (Dumbbell)
3
12 reps
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
