4.0
(1 rating)
Program Description
Enjoy! WEIGHT PROGRESSION- aim to add 5-10lbs every week on main compound movements (deadies, squats, OHP, bench) For isolation movements, try to add 5lbs. Once you stall, focus on form and rep quality. For movements with rep ranges, go up in weight once you can hit the upper range of reps for first two sets. Example: 3x8-12 1st set: 12 reps 2nd set: 12 reps 3rd set: 8 reps. REST- Take at least one day off between full body days and do arm day the day after day 3.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 29, 2023 05:38
- Last EditedSep 07, 2024 04:30
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9.5-10
6
Cable Crunch
3
12-16 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Leg Extension
3
8-12 reps
RPE 8-9
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Machine)
3
8-12 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 9.5-10
6
Upright Row (Cable)
3
8-12 reps
RPE 9.5-10
7
Side Plank
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
@8-9
3
Leg Extension3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)3 Sets
AMRAP
@10
4
Push Up3 Sets
AMRAP
@10
5
Hamstring Curl3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)3 Sets
8-12 Reps
@9.5-10
7
Side Plank3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
3
Skull Crusher3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)3 Sets
8-12 Reps
@10