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BoostcampPNG

Entreno de personaje principal de animú jijiji

by Jules C.
1 athletes joined

Program Description

Ser un ser titanoico de pura masa muscular

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    130 minutes
  • Created
    Sep 20, 2024 04:54
  • Last Edited
    Sep 20, 2024 06:57
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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
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chin-Up (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
3
Wide Grip Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Lat Pulldown (Close Grip)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
5
Dumbbell Row
2 Sets
12 Reps
@9
6
Bicep Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9.5
7
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4
Lateral Raise (Cable)
2 Sets
16-21 Reps
@9.5
5
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Hack Squat
1 Set
AMRAP
@10
4
Lunge (Dumbbell)
2 Sets
24 Reps
@9
5
Farmer's Walk (Weighted)
1 Set
1 Reps
@10