logo
BoostcampPNG

hypertrophy pplpp

by Jinsu K.
10 athletes joined
5.0
(1 rating)

Program Description

Hypertrophy Program for people training legs only once a week. If the same type of machine is not available, switch to free weights.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 14, 2024 12:08
  • Last Edited
    Feb 17, 2025 04:18
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
-
4
D.Y Row
3 Sets
8-12 Reps
-
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
6
Face Pull
5 Sets
15-20 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
5
Dip (Assisted)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
-
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
-
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
D.Y Row
3 Sets
8-12 Reps
-
5
High Row
3 Sets
8-12 Reps
-
6
Face Pull
5 Sets
15-20 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
-
-
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
5
Dip (Assisted)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
-
-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-