logo
BoostcampPNG

Dad Full body

by Roberto B.
1 athletes joined
4.0
(1 rating)

Program Description

This program allows to hit each muscle 2 or 3 times per week, focusing on performance and progressive overload with a low-mid weekly volume base. It's tailored to my needs and after some weeks I would adjust priority for target my weakness. For the abs, I do them on rest days so there are not shown.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 30, 2025 12:00
  • Last Edited
    Jan 31, 2025 07:49
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Leg Press
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Lying Leg Curl
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
12 reps
-
10
Reverse Pec Deck
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
2
-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Hack Squat
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
3
15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Hyperextension
2
1
12 reps
20 reps
-
-
11
Calf Raise (Leg Press)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-15 reps
10-15 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-15 reps
10-15 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-15 reps
10-15 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-15 reps
10-15 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
8 reps
8 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
8 reps
8 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 10
RPE 10
2
Dumbbell Row
1
1
12 reps
8 reps
RPE 9
RPE 10
3
Pullover (Dumbbell)
2
12 reps
-
4
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
8-20 reps
RPE 8
RPE 10
RPE 10
5
Chest Press (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 10
6
Single Leg Extension
3
12 reps
-
7
Leg Press
1
1
10-20 reps
10-20 reps
-
RPE 10
8A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
8B
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
9A
Lateral Raise (Dumbbell)
3
12 reps
-
9B
Rear Delt Fly (Cable)
3
12 reps
-
10
Standing Calf Raise
3
30 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Chest Fly (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Pull-Up (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
@8
@9
@10
6
Single Leg Press
1 Set
2 Sets
10-12 Reps
6-8 Reps
@8.5
@10
7
Lying Leg Curl
3 Sets
10 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
10
Reverse Pec Deck
3 Sets
10-12 Reps
-
Day 2
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9.5
@10
2
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9.5
4
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
5
Leg Extension
3 Sets
15 Reps
@10
6
Hip Adductor (Machine)
3 Sets
10-15 Reps
-
7
Leg Curl
3 Sets
10 Reps
-
8
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
12 Reps
@8
@10
@10
9
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
10
Hyperextension
2 Sets
1 Set
12 Reps
20 Reps
-
-
11
Calf Raise (Leg Press)
3 Sets
8-10 Reps
-
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Dumbbell Row
1 Set
1 Set
12 Reps
8 Reps
@9
@10
3
Pullover (Dumbbell)
2 Sets
12 Reps
-
4
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
5
Chest Press (Machine)
1 Set
1 Set
12 Reps
8 Reps
@9
@10
6
Single Leg Extension
3 Sets
12 Reps
-
7
Leg Press
1 Set
1 Set
10-15 Reps
10-15 Reps
-
@10
8A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
8B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9.5
@10
9A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
9B
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
10
Standing Calf Raise
3 Sets
30 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Roberto B.Age 33, Man
4 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Need to be balanced due to personal targets but that's a great template.