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THE GENTLEMAN

by Kevin F

Program Description

This hypertrophy program is a 4 day split with an emphasis on arms & delts. There is a good mix of compounds and isolations and rep ranges can be revised to what you prefer. Volume is set-based and can be auto-regulated to what you want on a weekly basis.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 26, 2024 03:44
  • Last Edited
    Nov 26, 2024 04:43
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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
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
6-10 Reps
@8-10
2
Leg Curl
2 Sets
6-10 Reps
@10
3A
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
3B
Upright Row (Cable)
2 Sets
10-15 Reps
@10
4A
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8-10
4B
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Back Extension
2 Sets
15-20 Reps
@8-10
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9-10
1B
Incline Row
2 Sets
6-10 Reps
@9-10
2A
Seated Anterior Delt Press (AD)
2 Sets
6-10 Reps
@9-10
2B
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3A
Pullover (Dumbbell)
2 Sets
6-12 Reps
@9-10
3B
Wrist Curls
2 Sets
10-20 Reps
@10
4A
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
4B
Front Raise
2 Sets
8-15 Reps
@10
5A
Hammer Curl (Cable)
2 Sets
10-15 Reps
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8-9
2A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8-10
2B
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
3
Leg Curl
2 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Rear Delt Row
2 Sets
6-10 Reps
@9-10
6
Abs Crunch (Machine)
2 Sets
8-12 Reps
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@9-10
1B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@9-10
2A
Hammer Curl
2 Sets
6-12 Reps
@10
2B
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
3A
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
4A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
4B
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
5A
Cable Crossover
2 Sets
10-15 Reps
@10
5B
Reverse Fly (Cable)
2 Sets
10-15 Reps
@10