5.0
(1 rating)
Program Description
Hypertrophy. Just used Boostcamp as a tool to keep track of this well known Hypertrophy Program and to share it with others who are running the program and can find it useful as a tracker. You can run it 6 days but it is recommended to skip one of the Pump days and run only 5 days/week. I'm not the author. All credit to J.M. (R.I.P.).
Program Overview
- LevelAdvanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedNov 15, 2023 12:57
- Last EditedAug 27, 2024 12:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
1 mins
RPE 8
7
Lying Leg Raise
4
AMRAP
RPE 9
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
3
8-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Rack Pull (Barbell)
5
5 reps
RPE 9
5
Hyperextension
2
20 reps
RPE 8
6
Dead Hang
1
1 mins
RPE 8
7
Cable Crunch
4
AMRAP
RPE 9
8
Bicep Curl (Barbell)
4
8 reps
RPE 9
9
Hammer Curl
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
3A
Pullover (Dumbbell)
4
10 reps
RPE 9-10
3B
Chin-Up (Bodyweight)
4
10 reps
RPE 9-10
4
Hyperextension
3
15-20 reps
RPE 8-9
5
Cable Crunch
5
AMRAP
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
8 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
AMRAP
RPE 9-10
3B
Pullover (Dumbbell)
4
8 reps
RPE 9-10
4
Hyperextension
3
15-20 reps
RPE 8-9
5
Cable Crunch
6
AMRAP
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
8 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8-9
3A
Straight Arm Push Down
4
8 reps
RPE 9-10
3B
Pullover (Dumbbell)
4
8 reps
RPE 9-10
4
Face Pull
2
12 reps
RPE 9
5
Hanging Leg Raise
6
AMRAP
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Preacher Curl (Barbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8-9
3A
Straight Arm Push Down
4
8 reps
RPE 9-10
3B
Lat Pulldown (Single Arm)
4
8 reps
RPE 9-10
4
Face Pull
3
12 reps
RPE 9
5
Hanging Leg Raise
6
AMRAP
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Hammer Curl
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8-9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9-10
5
Hanging Leg Raise
6
AMRAP
RPE 9
6
Preacher Curl (Dumbbell)
4
8 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8-9
3
Stretchers
4
10 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9-10
5
Hanging Leg Raise
6
AMRAP
RPE 9
6
Preacher Curl (Barbell)
4
8 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
10 reps
RPE 9-10
5
Hyperextension
2
10 reps
RPE 9
6
Hanging Leg Raise
6
AMRAP
RPE 9
7
Preacher Curl (Barbell)
4
8 reps
RPE 9-10
8
Hammer Curl
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 9-10
5
Hyperextension
3
10 reps
RPE 9
6
Hanging Leg Raise
6
AMRAP
RPE 9
7
Preacher Curl (Barbell)
4
8 reps
RPE 9-10
8
Reverse Bicep Curl (Dumbbell)
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9-10
5
Hyperextension
4
10 reps
RPE 9
6
Hanging Leg Raise
6
AMRAP
RPE 9
7
Bicep Curl (Dumbbell)
4
8 reps
RPE 9-10
8
Hammer Curl
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9-10
4
Rack Pull (Barbell)
3
3 reps
RPE 7-10
5
Farmer's Walk (Weighted)
3
30 reps
RPE 8
6
Hanging Leg Raise
6
AMRAP
RPE 9
7
Bicep Curl (Machine)
4
8 reps
RPE 9-10
8
Bicep Curl (EZ Bar)
4
20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Dumbbell)
4
RPE 8
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Reverse Pec Deck
4
15 reps
RPE 10
6
Overhead Press (Barbell)
3
6 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
8
Skull Crusher
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
4
AMRAP
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
8
Skull Crusher
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Press (Machine)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
2
25 reps
25 reps
25 reps
RPE 8
RPE 9
RPE 10
6
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9
7
Single Arm Pushdown
4
20 reps
RPE 9
8
Skull Crusher
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 8
RPE 9
RPE 10
6
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9
7
Skull Crusher
4
10 reps
RPE 9
8
Overhead Extension (Dumbbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9-10
2
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3A
Dip (Bodyweight)
3
8 reps
RPE 10
3B
Push Up
3
AMRAP
4
Cage Press
4
8 reps
RPE 9
5
Rear Delt Fly (Machine)
4
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
7
Overhead Extension (Dumbbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9-10
2
Bench Press (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3A
Dip (Bodyweight)
3
10 reps
RPE 10
4
Bench Press (Dumbbell)
3
8 reps
RPE 9-10
5
Cage Press
4
6 reps
RPE 9
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
8
Skull Crusher
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3A
Dip (Bodyweight)
3
10 reps
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 9-10
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 9-10
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
1
3
12 reps
12 reps
RPE 10
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Hex Press
3
10 reps
RPE 9-10
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
6
Rear Delt Fly (Machine)
4
8 reps
RPE 9
7
Tricep Extension (Cable)
4
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Incline Chest Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 9-6
RPE 9-10
5
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 9
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 9
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Cable Crossover
4
3
10 reps
8 reps
RPE 10
RPE 10
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Spidercrawls
4
48 reps
RPE 9
7
Hex Press
4
10 reps
RPE 9
8
Skull Crusher
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
RPE 9
RPE 10
2
Tempo Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
24 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
RPE 9
RPE 10
2
Tempo Squat (Barbell)
5
6 reps
RPE 8
3
Leg Press
2
1
10 reps
30 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 8-9
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 10
2
Tempo Squat (Barbell)
5
6 reps
RPE 8
3
Leg Press
2
1
10 reps
30 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Standing Calf Raise
6
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Hack Squat
3
1
10 reps
40 reps
RPE 10
RPE 10
4
Leg Extension
3
8 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9-10
6
Standing Calf Raise
6
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Leg Press
3
8 reps
RPE 9
3
Lunge (Barbell)
3
20 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 10
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Standing Calf Raise
3
3
20 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 10
5
Standing Calf Raise
8
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Squat (Barbell)
3
12 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9-10
6
Standing Calf Raise
8
8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
2
12 reps
10 reps
RPE 9
RPE 9
2
Leg Press
10
3 reps
RPE 9-10
3
Hack Squat
5
8 reps
RPE 9
4
Good Morning
5
8 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 9
2
Squat (Barbell)
4
AMRAP
RPE 9-10
3
Leg Press
4
AMRAP
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9-10
3
Leg Press
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 9
3
Leg Press
3
30 reps
RPE 9
4
Hack Squat
3
15 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
1
8 reps
10 reps
RPE 9
RPE 9
2
Leg Extension
5
10 reps
RPE 9
3
Leg Press
4
15 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Standing Calf Raise
4
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Underhand Lat Pulldown
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Hammer Curl
4
10 reps
RPE 9
6
21s (EZ Bar)
3
21 reps
RPE 10
7
Cable Crunch
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2A
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
4
Preacher Curl (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9-10
6
Cable Crunch
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2A
Straight Arm Push Down
4
10 reps
RPE 9
2B
Seated Row (Cable)
4
8 reps
RPE 9
3
T-Bar Row
4
15-20 reps
RPE 9
4
Concentration Curl
4
8 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9-10
6
Cable Crunch
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2A
Straight Arm Push Down
4
8 reps
RPE 9
2B
Chin-Up (Weighted)
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
12 reps
RPE 9
4
Preacher Curl (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
4
12 reps
RPE 9
6
Cable Crunch
1
5
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2A
Straight Arm Push Down
4
8 reps
RPE 9
2B
Underhand Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Hammer Curl
4
12 reps
RPE 9
6
Cable Crunch
1
5
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 9
2A
Straight Arm Push Down
4
8 reps
RPE 9
2B
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Shrug (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 9
6
Cable Crunch
1
5
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 9
3
Face Pull
4
8 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
12 reps
RPE 9
6
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2
Straight Arm Push Down
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4
Stretchers
4
10 reps
RPE 9
5
Bicep Curl (Machine)
4
15 reps
RPE 9
6
Reverse Bicep Curl (Dumbbell)
4
15 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Farmer's Walk (Weighted)
4
30 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
4
15 reps
RPE 9
6
Hammer Curl
4
15 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
10 reps
RPE 9
4
Farmer's Walk (Weighted)
4
30 reps
RPE 9
5
Bicep Curl (Barbell)
4
10 reps
RPE 9
6
Hammer Curl
4
10 reps
RPE 9
7
Hanging Leg Raise
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Wide Grip Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
10 reps
RPE 9
4
Farmer's Walk (Weighted)
4
30 reps
RPE 9
5
Bicep Curl (Barbell)
4
10 reps
RPE 9
6
Hammer Curl
4
10 reps
RPE 9
7
Hanging Leg Raise
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
12 reps
RPE 9
4
Hyperextension
4
12 reps
RPE 9
5
Bicep Curl (Barbell)
4
8 reps
RPE 9
6
Hammer Curl
4
10 reps
RPE 9
7
Hanging Leg Raise
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
2B
Chest Fly (Dumbbell)
4
10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3B
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
5
Tricep Extension (Cable)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2B
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
5
Tricep Extension (Cable)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
AMRAP
RPE 9-10
1B
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
2B
Face Pull
4
25 reps
RPE 9
3
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
4
Tricep Kickback
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2A
Pec Minor Dip
4
8 reps
RPE 9-10
2B
Dip (Bodyweight)
4
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
4
Tricep Kickback
4
10 reps
RPE 9
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 9
2A
Pec Minor Dip
4
8 reps
RPE 9-10
2B
Dip (Bodyweight)
4
8-10 reps
RPE 9-10
3A
Cage Press
4
8 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4
Tricep Kickback
4
10 reps
RPE 9
5
Floor Press (Dumbbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6 reps
RPE 9
2A
Chest Fly (Dumbbell)
4
8 reps
RPE 9
2B
Bench Press (Dumbbell)
4
8 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
5
Floor Press (Dumbbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2A
Chest Fly (Dumbbell)
4
8 reps
RPE 9
2B
Decline Bench Press (Dumbbell)
4
8 reps
RPE 9
3A
Lying Rear Lateral Raise
4
15 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
5
Push Up
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2A
Pec Minor Dip
4
8 reps
RPE 9
2B
Dip (Bodyweight)
4
8 reps
RPE 9
3A
Lying Rear Lateral Raise
4
15 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Pec Minor Dip
4
8 reps
RPE 9
2B
Dip (Bodyweight)
4
8 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
4
30 reps
RPE 9
3B
Spidercrawls
4
48 reps
RPE 9
4
Single Arm Pushdown
4
8 reps
RPE 9
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8-10
2A
Chest Fly (Dumbbell)
4
8 reps
RPE 9
2B
Dip (Bodyweight)
1
AMRAP
RPE 9
3A
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
3B
Spidercrawls
4
48 reps
RPE 9
4
Single Arm Pushdown
4
12 reps
RPE 9
5
Bench Press (Close Grip)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8-10
2A
Chest Fly (Dumbbell)
4
8 reps
RPE 9
2B
Bench Press (Dumbbell)
4
8 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
3B
Spidercrawls
4
48 reps
RPE 9
4
Push Up
4
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
4
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 8-10
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Chest Fly (Dumbbell)
4
8 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
3B
Spidercrawls
4
48 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
5
Tricep Kickback
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
42 reps
RPE 10
2
Leg Press
3
20 reps
RPE 9
3
Walking Lunge
3
16 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Press
3
30 reps
RPE 9
3
Hack Squat
3
8 reps
RPE 9
4
Glute Kickback (Cable)
3
24 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Press
3
AMRAP
RPE 9
3
Hack Squat
3
8 reps
RPE 9
4
Lunge (Barbell)
3
24 reps
RPE 9
5
Seated Calf Raise
6
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 10
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
16 reps
RPE 8
3
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
20 reps
RPE 9
3
Lying Leg Curl
4
10 reps
RPE 9-10
4
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
15 reps
10 reps
RPE 9
RPE 9
RPE 9
2A
Stiff Leg Deadlift
4
10 reps
RPE 9
2B
Walking Lunge (Dumbbell)
4
12 reps
RPE 9-10
3
Leg Curl
4
12 reps
RPE 9-10
4
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 9
2A
Goblet Squat
4
10 reps
RPE 9
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 9
2C
Leg Extension
4
1 reps
RPE 9
3
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2A
Goblet Squat
4
12 reps
RPE 9
2B
Walking Lunge (Dumbbell)
4
16 reps
RPE 9
2C
Leg Extension
4
1 reps
RPE 9
3
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
4
10 reps
RPE 10
1B
Lying Leg Curl
4
10 reps
RPE 10
2
Leg Press
1
2
2
2
20 reps
5 reps
15 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Lunge (Barbell)
4
10 reps
RPE 9
4
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 9
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
7
8 reps
RPE 9-10
4
Stiff Leg Deadlift (Dumbbell)
2
8 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Split Squat (Barbell)
4
8 reps
RPE 9-10
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 9
2
Leg Press
2
1
15 reps
60 reps
RPE 9
RPE 10
3
Split Squat (Barbell)
4
8 reps
RPE 9-10
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Seated Calf Raise
6
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Leg Curl1 Set
3 Sets
10 Reps
10 Reps
@9
@10
2
Tempo Squat (Barbell)5 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
1 Set
8 Reps
24 Reps
@9
@10
4
Stiff Leg Deadlift1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Standing Calf Raise3 Sets
3 Sets
10 Reps
10 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3
Bench Press (Dumbbell)4 Sets
@8
4
Chest Fly (Cable)3 Sets
8 Reps
@10
5
Reverse Pec Deck4 Sets
15 Reps
@10
6
Overhead Press (Barbell)3 Sets
6 Reps
@9
7
Tricep Rope Push Down (Cable)4 Sets
10 Reps
@9
8
Skull Crusher4 Sets
12 Reps
@9
Day 1
1
Meadow Row4 Sets
8 Reps
@8
2
Chin-Up (Weighted)3 Sets
8 Reps
@9.5
3
Pullover (Dumbbell)3 Sets
10 Reps
@10
4
Shrug (Dumbbell)3 Sets
12 Reps
@9
5
Hyperextension3 Sets
10 Reps
@8
6
Dead Hang1 Set
1 mins
@8
7
Lying Leg Raise4 Sets
AMRAP
@9
8
Preacher Curl (Dumbbell)4 Sets
10 Reps
@9
9
Hammer Curl3 Sets
8-5 Reps
@9
Day 5
1
Decline Bench Press (Dumbbell)4 Sets
12 Reps
@8
2A
Floor Press (Dumbbell)4 Sets
10 Reps
@9
2B
Chest Fly (Dumbbell)4 Sets
10 Reps
@9
3A
Lateral Raise (Dumbbell)4 Sets
15 Reps
@9
3B
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
@9
4
Tricep Rope Push Down (Cable)4 Sets
10 Reps
@9
5
Tricep Extension (Cable)4 Sets
10 Reps
@9
Day 6
1
Leg Extension3 Sets
42 Reps
@10
2
Leg Press3 Sets
20 Reps
@9
3
Walking Lunge3 Sets
16 Reps
@9
4
Leg Curl3 Sets
15 Reps
@9
5
Seated Calf Raise6 Sets
15 Reps
@9
Day 4
1
Seated Row (Cable)4 Sets
10 Reps
@9
2
Underhand Lat Pulldown4 Sets
10 Reps
@9
3
Face Pull4 Sets
10 Reps
@9
4
Pullover (Dumbbell)4 Sets
8 Reps
@9
5
Hammer Curl4 Sets
10 Reps
@9
6
21s (EZ Bar)3 Sets
21 Reps
@10
7
Cable Crunch4 Sets
AMRAP
@9