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BoostcampPNG

The Grind is Real

by Adi T.
2 athletes joined

Program Description

To build muscle + get strong

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 15, 2025 02:58
  • Last Edited
    Feb 17, 2025 12:12
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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
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
7
Leg Extension
1
1
1
8 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
8
Leg Press
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@8.5
@8
2
Hammer Curl
3 Sets
7 Reps
@9.5
3
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
9 Reps
8 Reps
8 Reps
@7.5
@8.5
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
7 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@8.5
@8
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8.5
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
6 Reps
9 Reps
7 Reps
@9.5
@8
@8
@7.5
@7.5
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
@9
@8.5
@8.5
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
@8.5
@9.5
@8.5
6
Front Raise
1 Set
1 Set
7 Reps
8 Reps
@9.5
@8
Day 5
1
Wrist Curls
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
2
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
@9
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Seated Row (Cable)
3 Sets
7 Reps
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
7 Reps
6 Reps
@9.5
@10
3
Face Pull
3 Sets
10 Reps
@7.5
4
Single Arm Row (Cable)
3 Sets
8 Reps
@9
5
Lat Pulldown
1 Set
2 Sets
5 Reps
7 Reps
@10
@9
6
Bench Press (Dumbbell)
2 Sets
8 Reps
@9
7
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@9
@10
@10
8
Leg Press
2 Sets
7 Reps
@9.5