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Mountain dog

by 사장 큰.
2 athletes joined

Program Description

00

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2025 01:46
  • Last Edited
    Jan 09, 2025 10:37
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Overhead Press (Machine)
4 Sets
12 Reps
@6
2
Overhead Press (Barbell)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
3
Shoulder Press (Machine)
1 Set
1 Reps
@10
4
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
Day 2
1
Barbell Row
4 Sets
12 Reps
@6
2
Pull-Up (Weighted)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
3
Seated Row (Machine)
1 Set
-
4
Lat Pulldown
4 Sets
12 Reps
@7
Day 3
1
Chest Press (Machine)
4 Sets
12 Reps
@6
2
Bench Press (Barbell)
6 Sets
2 Sets
8 Reps
5 Reps
@7
@9
3
Bench Press (Dumbbell)
1 Set
-
4
Chest Fly (Machine)
4 Sets
12 Reps
@7
Day 4
1
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@6
2
Bicep Curl (Barbell)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
3
Bicep Curl (Dumbbell)
1 Set
-
4
Bicep Curl (Cable)
4 Sets
10 Reps
@7
Day 5
1
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@6
2
Close Grip Bench Press (Smith Machine)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
3
Tricep Extension (Cable)
1 Set
-
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@7
Day 6
1
Leg Extension
2 Sets
12 Reps
@6
2
Leg Curl
2 Sets
12 Reps
@6
3
Squat (Barbell)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
4
Split Squat (Dumbbell)
1 Set
-
5
Stiff Leg Deadlift
4 Sets
12 Reps
@7