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Upper/lower/arms 6 days/week

by Yerson G.
1 athletes joined
5.0
(1 rating)

Program Description

This program is for an intermediate trainee who focuses in the back and arms, it has two torso (focused on the back) days and a two arms days

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 16, 2024 03:19
  • Last Edited
    Nov 14, 2024 06:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Leg Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Squat (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Leg Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Squat (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Leg Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Squat (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Leg Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Squat (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Leg Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Squat (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Leg Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Squat (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Leg Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Squat (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Leg Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Squat (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Leg Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Squat (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lying Leg Curl
4
8-10 reps
RPE 10
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Hack Squat
3
8 reps
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lying Leg Curl
4
8-10 reps
RPE 10
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Hack Squat
3
8 reps
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lying Leg Curl
4
8-10 reps
RPE 10
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Hack Squat
3
8 reps
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lying Leg Curl
4
8-10 reps
RPE 10
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Hack Squat
3
8 reps
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lying Leg Curl
4
8-10 reps
RPE 10
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Hack Squat
3
8 reps
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lying Leg Curl
4
8-10 reps
RPE 10
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Hack Squat
3
8 reps
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lying Leg Curl
4
8-10 reps
RPE 10
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Hack Squat
3
8 reps
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lying Leg Curl
4
8-10 reps
RPE 10
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Hack Squat
3
8 reps
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
2
15 reps
15 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lying Leg Curl
4
8-10 reps
RPE 10
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Glute Kickback (Cable)
2
15 reps
RPE 10
7
Hack Squat
3
8 reps
RPE 9
8
Sissy Squat
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
4
12-15 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
4
12-15 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
4
12-15 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
4
12-15 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
4
12-15 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
4
12-15 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
4
12-15 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
4
12-15 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
4
12-15 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Press (Machine)
2
1
8 reps
15 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-12 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
2
Lateral Raise (Machine)
4
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Partial Lateral Raise (Cable)
3
10 reps
RPE 10
5
Katana Extension
4
12-15 reps
RPE 10
6
Bicep Curl (Cable)
4
10-12 reps
RPE 10
Week 1
1 / 9 Weeks
Day 3
1A
Hammer Curl
3 Sets
10-12 Reps
@10
1B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
2
Lateral Raise (Machine)
4 Sets
10-12 Reps
@10
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@10
4A
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Partial Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Katana Extension
4 Sets
12-15 Reps
@10
6
Bicep Curl (Cable)
4 Sets
10-12 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
2 Sets
15 Reps
15 Reps
@9
@10
2
Hip Adductor (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Lying Leg Curl
4 Sets
8-10 Reps
@10
4
Stiff Leg Deadlift
3 Sets
10 Reps
@9
5
Hip Thrust (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Glute Kickback (Cable)
2 Sets
15 Reps
@10
7
Hack Squat
3 Sets
8 Reps
@9
8
Sissy Squat
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Standing Calf Raise
4 Sets
2 Sets
15 Reps
15 Reps
@9
@10
2
Hip Adductor (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Leg Curl
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Leg Extension
3 Sets
12 Reps
@10
5
Hip Thrust (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Glute Kickback (Cable)
2 Sets
15 Reps
@10
7
Squat (Smith Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
8
Sissy Squat
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lat Pulldown
4 Sets
12-15 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Chest Press (Machine)
2 Sets
1 Set
8 Reps
15 Reps
@10
@10
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Shoulder Press (Machine)
3 Sets
10 Reps
@9
4
Single Arm Row (Cable)
3 Sets
12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Chest Press (Machine)
2 Sets
1 Set
8 Reps
15 Reps
@10
@10
Day 6
1A
Hammer Curl
3 Sets
10-12 Reps
@10
1B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
2
Lateral Raise (Machine)
4 Sets
10-12 Reps
@10
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@10
4A
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Partial Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Katana Extension
4 Sets
12-15 Reps
@10
6
Bicep Curl (Cable)
4 Sets
10-12 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Yerson G.Man
2 months ago
5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
This is an excellent program if you're looking to bring up your arms and back size. There's a decent volume for some leg gains as well. If you're willing to train 6x a week. It's definitely worth a shot