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BoostcampPNG

Full body hypertrophy v2

by Mateo Bosnjak
2 athletes joined
4.0
(1 rating)

Program Description

Full body program for people who doesn't have time going 4, 5 or 6 times pro week. Feel free to change exercise if one doesn't feel like doing. Best doing when in calorie surplus for enough strength and recovery.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 07, 2024 09:46
  • Last Edited
    Jan 19, 2025 09:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Dip (Weighted)
1
1
7-12 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Dip (Weighted)
1
1
7-12 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Dip (Weighted)
1
1
7-12 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Dip (Weighted)
1
1
7-12 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Dip (Weighted)
1
1
7-12 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Dip (Weighted)
1
1
7-12 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Hyperextension
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
6
Hammer Curl
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Hyperextension
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
6
Hammer Curl
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Hyperextension
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
6
Hammer Curl
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Hyperextension
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
6
Hammer Curl
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Hyperextension
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
6
Hammer Curl
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Hyperextension
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
6
Hammer Curl
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
T-Bar Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7.5
@8.5
4
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
6
Bicep Curl (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
8
Upright Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7.5
@8
9
Hanging Leg Raise
1 Set
AMRAP
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7.5
@8
@9
2
Leg Curl
2 Sets
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8.5
4
Pec Deck (Machine)
2 Sets
15 Reps
@8
5
High Bar Squat (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@7.5
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
9
Standing Calf Raise
3 Sets
10 Reps
@8.5
Day 3
1
Leg Press
1 Set
1 Set
2 Sets
15 Reps
15 Reps
12 Reps
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@8.5
7
Lateral Raise (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
8A
Calf Raise (Leg Press)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
8B
Rear Delt Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5