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BoostcampPNG

Hypertrophy

by Saptarshi B.

Program Description

Gain quality amount of muscle and keep pushing strength gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 22, 2024 05:38
  • Last Edited
    Oct 29, 2024 04:13
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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
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
1 Set
2 Sets
15 Reps
12 Reps
@8
@8
4
Chest Supported Row (Dumbbell)
3 Sets
1 Set
8 Reps
@8
@6
5
Lateral Raise (Cable)
4 Sets
15 Reps
@9
Day 2
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@9
@9.5
3
Squat (Barbell)
5 Sets
5 Reps
@7
4
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@8.5
5
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
6
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
7
Decline Crunch
3 Sets
30 Reps
@9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
@9.5
2
Pull-Up (Band)
3 Sets
1 Set
8 Reps
@8
-
3
Deficit Push Up
2 Sets
10 Reps
@9.5
4
Meadow Row
1 Set
2 Sets
10 Reps
8 Reps
@8.5
@9
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
6
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
@9.5
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@7
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@9
@9.5
3
Single Arm Tricep Press down
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@9
@9.5
4
Squat (Paused)
3 Sets
8 Reps
@6.5
5
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@9.5
6
Sissy Squat
2 Sets
10 Reps
@6.5
7
Cable Crunch
5 Sets
12 Reps
@9.5
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
@9.5
2
Lying Side Lateral Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8.5
@9
@9
@9.5
4
Lat Pulldown (Single Arm)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
5
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
15 Reps
@8.5
@8