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BoostcampPNG

Summer Bulk

by Cooper T.
1 athletes joined

Program Description

Got big gawddammut

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 19, 2024 09:14
  • Last Edited
    Jun 20, 2024 01:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
-
7B
Standing Calf Raise
1 Set
-
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
-
6B
Standing Calf Raise
1 Set
-
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6