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Upper, Lower•Arm

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Program Description

Novice split

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 24, 2024 01:49
  • Last Edited
    Oct 24, 2024 08:24
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@9.5
@9
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@9.5
@8
@10
4
Dumbbell Row
1 Set
2 Sets
15 Reps
10 Reps
@10
@9.5
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
@10
@9.5
6
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
2
Stiff Leg Deadlift
3 Sets
15 Reps
@10
3
Lunge (Dumbbell)
3 Sets
20 Reps
@10
4
Hammer Curl
2 Sets
1 Set
30 Reps
25 Reps
@10
@10
5
Alternating Dumbbell Curl
2 Sets
1 Set
20 Reps
25 Reps
@10
@10
6
Skull Crusher (Barbell)
2 Sets
1 Set
20 Reps
15 Reps
@10
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
@8
@8
2
Dumbbell Row
2 Sets
1 Set
20 Reps
15 Reps
@10
@9.5
3
Dip (Weighted)
3 Sets
12 Reps
@10
4
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
9 Reps
@10
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
6
Upright Row (Dumbbell)
3 Sets
15 Reps
@9
7
Shrug (Dumbbell)
3 Sets
20 Reps
@9.5
Day 4
1
Squat (Barbell)
3 Sets
20 Reps
@8
2
Stiff Leg Deadlift
3 Sets
20 Reps
@8
3
Standing Calf Raise
3 Sets
25 Reps
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@8
@8.5
@9
5
French Press
1 Set
2 Sets
20 Reps
15 Reps
@10
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@8
@8
@9
Day 5
1
Chest Fly (Dumbbell)
2 Sets
1 Set
20 Reps
15 Reps
@8
@9
2
Dumbbell Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@8.5
@8.5
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
4
Pull-Up (Bodyweight)
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@10