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5 Day Hypertrophy Upper/Lower + Upper Specialization Day

by Georges G.
22 athletes joined

Program Description

High frequency hypertrophy program with an extra Upper Body to specialise on weak points or just chase more gains. A program focused on training to failure. Partial reps are allowed after failure , no cheap reps. Rest time between 2 mins to 2:30, most sets should be around 2 minutes , for your heavy sets on compounds go to 2:30. Squats and deadlifts should go up to 3 minutes. Feel free to use just lengthened partials on the sets that require high reps. You can use more supersets if you wish, so time passes by faster , only to be used for antagonistic body parts. Feel free to adjust volume based on your recovery and work your way up. This can be edited to be used as a home gym/only dumbells. With most of the exercises having a similar alternative. A deload is highly recommended after the end of the program. Preferably running just one upper and one lower day on week 13.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 20, 2024 11:19
  • Last Edited
    Dec 02, 2024 04:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
1
10-12 reps
RPE 10
4
Pec Deck (Machine)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
6
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
1
10-12 reps
RPE 10
4
Pec Deck (Machine)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
6
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
1
10-12 reps
RPE 10
4
Pec Deck (Machine)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
6
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
10-12 reps
10-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
8A
Bicep Curl (Cable)
1
1
6-8 reps
12-15 reps
RPE 10
RPE 10
8B
Tricep Extension (Cable)
1
1
6-8 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
10-12 reps
10-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Lat Prayer
2
10-12 reps
RPE 10
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Reverse Pec Deck
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
8A
Bicep Curl (Cable)
1
1
6-8 reps
12-15 reps
RPE 10
RPE 10
8B
Tricep Extension (Cable)
1
1
6-8 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
10-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
2
6-8 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
7
Reverse Pec Deck
2
2
10-12 reps
12-15 reps
RPE 10
RPE 10
8A
Bicep Curl (Cable)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
8B
Tricep Extension (Cable)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
10-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
2
6-8 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
7
Reverse Pec Deck
2
2
10-12 reps
12-15 reps
RPE 10
RPE 10
8A
Bicep Curl (Cable)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
8B
Tricep Extension (Cable)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
1
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
2
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
1
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
2
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
1
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
2
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
1
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
2
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
2
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
2
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
3
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
2
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
2
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
3
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
2
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
2
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
3
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
2
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
2
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
3
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
2
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
2
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
3
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
2
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
2
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
3
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
2
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
2
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
3
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Leg Press
1
2
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Hip Abductor (Machine)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
4
Leg Curl
1
1
2
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
1
3
8 reps
12 reps
15 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 9-10
4A
Reverse Pec Deck
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 9-10
4A
Reverse Pec Deck
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 9-10
4A
Reverse Pec Deck
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 9-10
4A
Reverse Pec Deck
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
4A
Reverse Pec Deck
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
4A
Reverse Pec Deck
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
4A
Reverse Pec Deck
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
4A
Reverse Pec Deck
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
4A
Reverse Pec Deck
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
4A
Reverse Pec Deck
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
2
6-8 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
4A
Reverse Pec Deck
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
2
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
1
2
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2A
Pec Deck (Machine)
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
2B
Lat Prayer
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
4A
Reverse Pec Deck
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
2
8-10 reps
10-12 reps
RPE 9-10
RPE 9-10
6A
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
RPE 10
RPE 10
6B
Bicep Curl (Cable)
1
1
1
2
6-8 reps
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
RPE 10
6C
Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
3
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
3
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
3
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
3
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
3
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
3
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
3
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
3
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
3
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
3
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
3
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
2
3
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
3
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
3
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-9
3
Leg Curl
3
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
3
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 7-9
RPE 7-9
3
Leg Curl
3
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
3
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 7-9
RPE 7-9
3
Leg Curl
3
12-15 reps
RPE 10
4
Leg Extension
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Standing Calf Raise
3
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
1
8-10 reps
10-12 reps
10-15 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
1
2
10-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
1
8-10 reps
10-12 reps
10-15 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
1
2
10-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
1
8-10 reps
10-12 reps
10-15 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
1
2
10-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
1
8-10 reps
10-12 reps
10-15 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
1
2
10-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
1
8-10 reps
10-12 reps
10-15 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
1
2
10-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
1
8-10 reps
10-12 reps
10-15 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
1
2
10-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
3
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
1
8-10 reps
10-12 reps
10-15 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
2
10-15 reps
RPE 10
8
Lateral Raise (Cable)
1
2
10-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
3
12-15 reps
RPE 10
3
T-Bar Row
2
1
8-10 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown
1
1
1
8-10 reps
10-12 reps
10-15 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
2
15-20 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 10
RPE 10
RPE 10
7
Front Raise (Arm Behind You)
3
10-15 reps
RPE 10
8
Lateral Raise (Cable)
1
3
10-12 reps
10-15 reps
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
1 Set
10-12 Reps
12-15 Reps
@9-10
@9-10
3
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
2 Sets
1 Set
2 Sets
8 Reps
12 Reps
15 Reps
@10
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
2A
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
2B
Lat Prayer
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Lat Pulldown
2 Sets
8-10 Reps
@9-10
4A
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9-10
@9-10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6B
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
6C
Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8-9
@8-9
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-9
3
Leg Curl
2 Sets
12-15 Reps
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
@10
5
Standing Calf Raise
2 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
T-Bar Row
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
7
Front Raise (Arm Behind You)
2 Sets
10-15 Reps
@10
8
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@9-10
@9-10
@9-10
2
Lat Prayer
2 Sets
10-12 Reps
@10
3
Seated Row (Cable)
1 Set
10-12 Reps
@10
4
Pec Deck (Machine)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
15-20 Reps
@10
@10
@10
6
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10