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BoostcampPNG

5 Times the Hero

by Simon A.
5.0
(1 rating)

Program Description

5 Day a week - Upper body Hypertrophy/Leg Maintenance split

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2024 06:49
  • Last Edited
    Jul 04, 2024 11:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 6.5
3
Lat Pulldown
1
1
15 reps
15 reps
RPE 6.5
-
4
Bicep Curl (Cable)
2
15 reps
RPE 6.5
5
Upright Row (Barbell)
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 7
3
Lat Pulldown
2
15 reps
RPE 7
4
Bicep Curl (Cable)
2
15 reps
RPE 7
5
Upright Row (Barbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Bicep Curl (Cable)
2
15 reps
RPE 8
5
Upright Row (Barbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Bicep Curl (Cable)
2
15 reps
RPE 8
5
Upright Row (Barbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Lat Pulldown
2
15 reps
RPE 9
4
Bicep Curl (Cable)
2
15 reps
RPE 9
5
Upright Row (Barbell)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Lat Pulldown
2
15 reps
RPE 9
4
Bicep Curl (Cable)
2
15 reps
RPE 9
5
Upright Row (Barbell)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Hack Squat
2
8-12 reps
RPE 10
3
Lat Pulldown
2
15 reps
RPE 10
4
Bicep Curl (Cable)
2
15 reps
RPE 10
5
Upright Row (Barbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
15-
15-30 reps
RPE 10
RPE 10
2
Hack Squat
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
15-
15-30 reps
RPE 10
RPE 10
4
Bicep Curl (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Upright Row (Barbell)
2
1
15-
15-30 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 6.5
3
Lat Pulldown
1
1
15 reps
15 reps
RPE 6.5
-
4
Bicep Curl (Cable)
2
15 reps
RPE 6.5
5
Upright Row (Barbell)
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 6.5
3
Lat Pulldown
1
1
15 reps
15 reps
RPE 6.5
-
4
Bicep Curl (Cable)
2
15 reps
RPE 6.5
5
Upright Row (Barbell)
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 7
3
Lat Pulldown
2
15 reps
RPE 7
4
Bicep Curl (Cable)
2
15 reps
RPE 7
5
Upright Row (Barbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Bicep Curl (Cable)
2
15 reps
RPE 8
5
Upright Row (Barbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 6
2
Incline Bench Press (Barbell)
2
8-12 reps
50%
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
4-8 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
T-Bar Row
2
8-12 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
T-Bar Row
2
8-12 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
T-Bar Row
2
8-12 reps
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
T-Bar Row
2
8-12 reps
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
Face Pull
2
15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
3
T-Bar Row
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
4
Face Pull
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 6
2
Incline Bench Press (Barbell)
2
8-12 reps
50%
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
4-8 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
T-Bar Row
2
8-12 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 6
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 7
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Bicep Curl (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Hammer Curl
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Hammer Curl
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 9
5
Bicep Curl (Cable)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 9
5
Bicep Curl (Cable)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 10
2
Lat Pulldown
2
15 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 10
4
Lying Leg Curl
2
15 reps
RPE 10
5
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 10
2
Lat Pulldown
2
1
15-
15-30 reps
RPE 10
RPE 10
3
Leg Extension
2
1
15-
15-30 reps
RPE 10
RPE 10
4
Lying Leg Curl
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Bicep Curl (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 6
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 6
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 7
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Bicep Curl (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
65%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
4
Upright Row (Cable)
2
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
4
Upright Row (Cable)
2
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4
Upright Row (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4
Upright Row (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4
Upright Row (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-30 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
4
Upright Row (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15-
15-30 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
65%
2
Incline Bench Press (Barbell)
2
8-12 reps
50%
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
65%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
4
Upright Row (Cable)
2
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 6.5
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
15 reps
RPE 6.5
7
Barbell Hold
2
0.3 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 7
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
20 reps
RPE 7
7
Barbell Hold
2
0.3 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Seated Row (Cable)
2
15 reps
RPE 8
4
Preacher Curl (Barbell)
2
15 reps
RPE 8
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 8
6
Wrist Extension
2
15 reps
RPE 8
7
Barbell Hold
2
0.3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Seated Row (Cable)
2
15 reps
RPE 8
4
Preacher Curl (Barbell)
2
15 reps
RPE 8
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 8
6
Wrist Extension
2
15 reps
RPE 8
7
Barbell Hold
2
0.3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
3
Seated Row (Cable)
2
15 reps
RPE 9
4
Preacher Curl (Barbell)
2
15 reps
RPE 9
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
6
Wrist Extension
2
15 reps
RPE 9
7
Barbell Hold
2
0.3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
3
Seated Row (Cable)
2
15 reps
RPE 9
4
Preacher Curl (Barbell)
2
15 reps
RPE 9
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
6
Wrist Extension
2
15 reps
RPE 9
7
Barbell Hold
2
0.3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Preacher Curl (Barbell)
2
15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
6
Wrist Extension
2
15 reps
RPE 10
7
Barbell Hold
2
0.3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
4
Preacher Curl (Barbell)
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Tricep Extension (Dumbbell)
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
6
Wrist Extension
2
1
15-
15-30 reps
RPE 10
RPE 10
7
Barbell Hold
2
0.3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 6.5
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
15 reps
RPE 6.5
7
Barbell Hold
2
0.3 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 6.5
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
15 reps
RPE 6.5
7
Barbell Hold
2
0.3 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 7
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
20 reps
RPE 7
7
Barbell Hold
2
0.3 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Seated Row (Cable)
2
15 reps
RPE 8
4
Preacher Curl (Barbell)
2
15 reps
RPE 8
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 8
6
Wrist Extension
2
15 reps
RPE 8
7
Barbell Hold
2
0.3 mins
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@6
2
Lat Pulldown
2 Sets
15 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Lying Leg Curl
2 Sets
15 Reps
@7
5
Hammer Curl
2 Sets
15 Reps
@7
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Seated Row (Cable)
2 Sets
15 Reps
@7
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@6.5
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@7
6
Wrist Extension
2 Sets
15 Reps
@6.5
7
Barbell Hold
2 Sets
0.3 mins
@6.5
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@6
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
50%
3
T-Bar Row
2 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
65%
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@7
4
Upright Row (Cable)
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6.5
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
8-12 Reps
@6.5
3
Lat Pulldown
1 Set
1 Set
15 Reps
15 Reps
@6.5
-
4
Bicep Curl (Cable)
2 Sets
15 Reps
@6.5
5
Upright Row (Barbell)
2 Sets
15 Reps
@6.5