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Overall routine.

by anotherguy

Program Description

Best to do is Monday, Tuesday, Wednesday, REST, Friday Saturday REST, OR Monday-Friday, extra cardio and mobility/flexibility work on Saturday. Do what you can for best regeneration. I put 5 sets of cossack squat, but by that I mean some exercises that will improve your range of motion, flexibility, or some rehabilitation. You can do abs or forearms too.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 22, 2025 01:42
  • Last Edited
    Jan 22, 2025 07:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Bench Press (Barbell)
1
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8.5
5
Overhead Press (Machine)
1
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
8
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
9
Wrist Curls
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Bench Press (Barbell)
1
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8.5
5
Overhead Press (Machine)
1
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
8
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
9
Wrist Curls
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Bench Press (Barbell)
1
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8.5
5
Overhead Press (Machine)
1
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
8
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
9
Wrist Curls
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Bench Press (Barbell)
1
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8.5
5
Overhead Press (Machine)
1
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
8
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
9
Wrist Curls
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Bench Press (Barbell)
1
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8.5
5
Overhead Press (Machine)
1
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
8
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
9
Wrist Curls
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Bench Press (Barbell)
1
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8.5
5
Overhead Press (Machine)
1
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
8
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
9
Wrist Curls
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Bench Press (Barbell)
1
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8.5
5
Overhead Press (Machine)
1
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
8
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
9
Wrist Curls
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Bench Press (Barbell)
1
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8.5
5
Overhead Press (Machine)
1
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
8
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
9
Wrist Curls
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Squat (Barbell)
1
10-15 reps
RPE 9
3
T-Bar Row
2
-
RPE 8.5
4
Seated Calf Raise
1
1
-
-
RPE 9.5
RPE 10
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Squat (Barbell)
1
10-15 reps
RPE 9
3
T-Bar Row
2
-
RPE 8.5
4
Seated Calf Raise
1
1
-
-
RPE 9.5
RPE 10
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Squat (Barbell)
1
10-15 reps
RPE 9
3
T-Bar Row
2
-
RPE 8.5
4
Seated Calf Raise
1
1
-
-
RPE 9.5
RPE 10
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Squat (Barbell)
1
10-15 reps
RPE 9
3
T-Bar Row
2
-
RPE 8.5
4
Seated Calf Raise
1
1
-
-
RPE 9.5
RPE 10
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Squat (Barbell)
1
10-15 reps
RPE 9
3
T-Bar Row
2
-
RPE 8.5
4
Seated Calf Raise
1
1
-
-
RPE 9.5
RPE 10
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Squat (Barbell)
1
10-15 reps
RPE 9
3
T-Bar Row
2
-
RPE 8.5
4
Seated Calf Raise
1
1
-
-
RPE 9.5
RPE 10
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Squat (Barbell)
1
10-15 reps
RPE 9
3
T-Bar Row
2
-
RPE 8.5
4
Seated Calf Raise
1
1
-
-
RPE 9.5
RPE 10
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Squat (Barbell)
1
10-15 reps
RPE 9
3
T-Bar Row
2
-
RPE 8.5
4
Seated Calf Raise
1
1
-
-
RPE 9.5
RPE 10
5
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 9
5
Tricep Extension (Cable)
1
6-12 reps
RPE 9
6
Overhead Press (Barbell)
1
4-8 reps
RPE 8
7
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
8
Push Up
1
-
RPE 7
9
Wrist Curls
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 9
5
Tricep Extension (Cable)
1
6-12 reps
RPE 9
6
Overhead Press (Barbell)
1
4-8 reps
RPE 8
7
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
8
Push Up
1
-
RPE 7
9
Wrist Curls
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 9
5
Tricep Extension (Cable)
1
6-12 reps
RPE 9
6
Overhead Press (Barbell)
1
4-8 reps
RPE 8
7
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
8
Push Up
1
-
RPE 7
9
Wrist Curls
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 9
5
Tricep Extension (Cable)
1
6-12 reps
RPE 9
6
Overhead Press (Barbell)
1
4-8 reps
RPE 8
7
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
8
Push Up
1
-
RPE 7
9
Wrist Curls
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 9
5
Tricep Extension (Cable)
1
6-12 reps
RPE 9
6
Overhead Press (Barbell)
1
4-8 reps
RPE 8
7
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
8
Push Up
1
-
RPE 7
9
Wrist Curls
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 9
5
Tricep Extension (Cable)
1
6-12 reps
RPE 9
6
Overhead Press (Barbell)
1
4-8 reps
RPE 8
7
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
8
Push Up
1
-
RPE 7
9
Wrist Curls
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 9
5
Tricep Extension (Cable)
1
6-12 reps
RPE 9
6
Overhead Press (Barbell)
1
4-8 reps
RPE 8
7
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
8
Push Up
1
-
RPE 7
9
Wrist Curls
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 9
3
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 9
5
Tricep Extension (Cable)
1
6-12 reps
RPE 9
6
Overhead Press (Barbell)
1
4-8 reps
RPE 8
7
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
8
Push Up
1
-
RPE 7
9
Wrist Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 9
3
Dumbbell Row
2
-
RPE 8.5
4
Leg Extension
2
-
RPE 9
5
Leg Curl
2
-
RPE 9
6
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 9
3
Dumbbell Row
2
-
RPE 8.5
4
Leg Extension
2
-
RPE 9
5
Leg Curl
2
-
RPE 9
6
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 9
3
Dumbbell Row
2
-
RPE 8.5
4
Leg Extension
2
-
RPE 9
5
Leg Curl
2
-
RPE 9
6
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 9
3
Dumbbell Row
2
-
RPE 8.5
4
Leg Extension
2
-
RPE 9
5
Leg Curl
2
-
RPE 9
6
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 9
3
Dumbbell Row
2
-
RPE 8.5
4
Leg Extension
2
-
RPE 9
5
Leg Curl
2
-
RPE 9
6
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 9
3
Dumbbell Row
2
-
RPE 8.5
4
Leg Extension
2
-
RPE 9
5
Leg Curl
2
-
RPE 9
6
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 9
3
Dumbbell Row
2
-
RPE 8.5
4
Leg Extension
2
-
RPE 9
5
Leg Curl
2
-
RPE 9
6
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 9
3
Dumbbell Row
2
-
RPE 8.5
4
Leg Extension
2
-
RPE 9
5
Leg Curl
2
-
RPE 9
6
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9.5
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Overhead Press (Machine)
1
6-10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
9
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
10
Wrist Curls
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9.5
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Overhead Press (Machine)
1
6-10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
9
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
10
Wrist Curls
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9.5
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Overhead Press (Machine)
1
6-10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
9
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
10
Wrist Curls
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9.5
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Overhead Press (Machine)
1
6-10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
9
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
10
Wrist Curls
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9.5
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Overhead Press (Machine)
1
6-10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
9
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
10
Wrist Curls
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9.5
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Overhead Press (Machine)
1
6-10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
9
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
10
Wrist Curls
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9.5
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Overhead Press (Machine)
1
6-10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
9
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
10
Wrist Curls
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8-10 reps
RPE 9.5
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Overhead Press (Machine)
1
6-10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
9
Lateral Raise (Cable)
1
8-12 reps
RPE 9.5
10
Wrist Curls
1
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Squat (Barbell)
1 Set
10-15 Reps
@9
3
T-Bar Row
2 Sets
-
@8.5
4
Seated Calf Raise
1 Set
1 Set
-
-
@9.5
@10
5
Cardio
1 Set
-
Day 4
1
Squat (Barbell)
3 Sets
3-5 Reps
@8.5
2
Romanian Deadlift (Barbell)
1 Set
10-15 Reps
@9
3
Dumbbell Row
2 Sets
-
@8.5
4
Leg Extension
2 Sets
-
@9
5
Leg Curl
2 Sets
-
@9
6
Cardio
1 Set
-
Day 5
1
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
4
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@9
5
Overhead Press (Machine)
1 Set
6-10 Reps
@8.5
6
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9
@10
7
Tricep Extension (Cable)
1 Set
6-10 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
9
Lateral Raise (Cable)
1 Set
8-12 Reps
@9.5
10
Wrist Curls
1 Set
@10
Day 3
1
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@9
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
@9
3
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Bench Press (Close Grip)
1 Set
6-10 Reps
@9
5
Tricep Extension (Cable)
1 Set
6-12 Reps
@9
6
Overhead Press (Barbell)
1 Set
4-8 Reps
@8
7
Lateral Raise (Cable)
1 Set
8-12 Reps
@9.5
8
Push Up
1 Set
-
@7
9
Wrist Curls
1 Set
@10
Day 1
1
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@9
2
Bench Press (Barbell)
1 Set
6-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8.5
5
Overhead Press (Machine)
1 Set
6-10 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9
@10
7
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
8
Lateral Raise (Cable)
1 Set
8-12 Reps
@9.5
9
Wrist Curls
1 Set
@10