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BoostcampPNG

PHUL (5day) modified version by FisH

by fishh s
5 athletes joined

Program Description

i created the program for me feel free to try it (high frequency training )

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 24, 2024 01:47
  • Last Edited
    Nov 03, 2024 05:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3A
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4A
Calf Raise (Leg Press)
4
15 reps
RPE 9
4B
Hammer Curl
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
2 reps
RPE 9
RPE 9.5
2
Leg Press
4
10-12 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15 reps
RPE 9
3B
Hammer Curl
3
10 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
5A
Leg Curl
2
12 reps
RPE 9
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
7
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3A
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4A
Calf Raise (Leg Press)
4
15 reps
RPE 9
4B
Hammer Curl
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
2 reps
RPE 9
RPE 9.5
2
Leg Press
4
10-12 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15 reps
RPE 9
3B
Hammer Curl
3
10 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
5A
Leg Curl
2
12 reps
RPE 9
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
7
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3A
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4A
Calf Raise (Leg Press)
4
15 reps
RPE 9
4B
Hammer Curl
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
2 reps
RPE 9
RPE 9.5
2
Leg Press
4
10-12 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15 reps
RPE 9
3B
Hammer Curl
3
10 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
5A
Leg Curl
2
12 reps
RPE 9
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
7
Wrist Curls
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Single-Leg Leg Curl
4
10 reps
RPE 9
4A
Lat Pulldown
4
15 reps
RPE 9
4B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 9
8A
Calf Raise (Leg Press)
3
15 reps
RPE 9
8B
Hammer Curl
3
10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3A
Lat Pulldown
4
15 reps
RPE 9
3B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7A
Calf Raise (Leg Press)
3
15 reps
RPE 9
7B
Hammer Curl
3
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Single-Leg Leg Curl
4
10 reps
RPE 9
4A
Lat Pulldown
4
15 reps
RPE 9
4B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 9
8A
Calf Raise (Leg Press)
3
15 reps
RPE 9
8B
Hammer Curl
3
10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3A
Lat Pulldown
4
15 reps
RPE 9
3B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7A
Calf Raise (Leg Press)
3
15 reps
RPE 9
7B
Hammer Curl
3
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Single-Leg Leg Curl
4
10 reps
RPE 9
4A
Lat Pulldown
4
15 reps
RPE 9
4B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 9
8A
Calf Raise (Leg Press)
3
15 reps
RPE 9
8B
Hammer Curl
3
10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3A
Lat Pulldown
4
15 reps
RPE 9
3B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7A
Calf Raise (Leg Press)
3
15 reps
RPE 9
7B
Hammer Curl
3
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
8
Wrist Curls
3
12-15 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Wrist Curls
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
8
Wrist Curls
3
12-15 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Wrist Curls
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
8
Wrist Curls
3
12-15 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Wrist Curls
3
12-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9.5
1B
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9.5
3
Military Press (Barbell)
4 Sets
8-12 Reps
@9
4
Cable Crossover
3 Sets
12 Reps
@9
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
5B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9.5
6
Shrug (Barbell)
4 Sets
20 Reps
@9.5
7
Tricep Extension (Dumbbell)
3 Sets
8-10 Reps
@9.5
8
Wrist Curls
3 Sets
12-15 Reps
@9.5
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Front Squat (Barbell)
4 Sets
6-10 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Single-Leg Leg Curl
4 Sets
10 Reps
@9
4A
Lat Pulldown
4 Sets
15 Reps
@9
4B
Rear Delt Fly (Cable)
5 Sets
12-15 Reps
@9.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@9
7
Seated Row (Cable)
3 Sets
12 Reps
@9
8A
Calf Raise (Leg Press)
3 Sets
15 Reps
@9
8B
Hammer Curl
3 Sets
10 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9.5
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
4
Lateral Raise (Machine)
2 Sets
15 Reps
@9.5
5
Military Press (Barbell)
4 Sets
8-12 Reps
@9
6
Shrug (Barbell)
4 Sets
20 Reps
@9.5
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
8
Tricep Extension (Dumbbell)
2 Sets
8 Reps
@9.5
9
Skull Crusher
2 Sets
10 Reps
@9.5
10
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
80%
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9.5
4A
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9
4B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
5
Military Press (Barbell)
4 Sets
8-12 Reps
@9.5
6A
Chest Supported Row (Machine)
3 Sets
10 Reps
@9.5
6B
Rear Delt Row
3 Sets
12 Reps
@9
7
High Row
3 Sets
8-10 Reps
@9.5
8
One Arm Bent Over Row
2 Sets
10 Reps
@9
9
Underhand Lat Pulldown
2 Sets
15 Reps
@9
10
Lateral Raise (Cable)
3 Sets
12 Reps
@9
11
Skull Crusher
3 Sets
10 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
1-10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3A
Single-Leg Leg Curl
3 Sets
8-12 Reps
@9.5
3B
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
4A
Calf Raise (Leg Press)
4 Sets
15 Reps
@9
4B
Hammer Curl
3 Sets
10 Reps
@9.5
5
Hip Thrust (Barbell)
3 Sets
15 Reps
@9.5
6
Wrist Curls
3 Sets
15 Reps
@9.5