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Dorian Yates HIT

by Candelaria P.
22 athletes joined

Program Description

You know what this is.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 18, 2024 09:28
  • Last Edited
    Jan 30, 2025 03:50
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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
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10-12 reps
8-10 reps
RPE 7.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Dumbbell)
1
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
3
Barbell Row
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
One Arm Bent Over Row
1
8-10 reps
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
7
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
8
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Cable Crossover
1
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Bicep Curl (Machine)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Hack Squat
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
4
Leg Curl
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
5
Stiff Leg Deadlift
1
1
10-12 reps
8-10 reps
RPE 7
RPE 10
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
7
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
3
Barbell Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
One Arm Bent Over Row
1 Set
8-10 Reps
@10
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Bent Over Row (Dumbbell)
1 Set
8-10 Reps
@10
7
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@7
@8
@10
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@10
4
Cable Crossover
1 Set
10-12 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Bicep Curl (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@10
2
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Hack Squat
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@10
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
7
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10