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Tiger Killer - Orochi Doppo

by Harp S.
1 athletes joined

Program Description

4 Day Synchronous Rotation Rotation: Upper, Lower, Off, Push, Pull, Off, Off - Full body weekly coverage - Special focus on the Shoulders, Traps, Forearms, Neck - Cut body fat 15-25 lbs. - Gain/ retain muscle tissue while cutting

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 02, 2024 04:31
  • Last Edited
    Oct 04, 2024 07:09
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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
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@7-9
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-8 Reps
@7-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@7-9
4
Seated Row (Machine)
2 Sets
8-12 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@6-9
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@7-9
7
Seated Dip (Machine)
2 Sets
8-12 Reps
@6-8
Day 2
1
Hamstring Curl
2 Sets
6-10 Reps
@6-8
2
Leg Extension
2 Sets
6-10 Reps
@7-9
3
Trap Bar Deadlift
1 Set
8-12 Reps
@6-8
4
Glute Bridge (Barbell)
2 Sets
8-12 Reps
@6-8
5
Neck Extension
2 Sets
12 Reps
-
6
Neck Curl
2 Sets
12 Reps
-
7
Wrist Curls
2 Sets
12 Reps
-
8
Hammer Curl
2 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7-9
2
Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@7-9
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@7-9
4
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
5
Seated Dip (Machine)
3 Sets
10-12 Reps
@7-8
6
Push Up
2 Sets
6-10 Reps
@7-9
7
Lateral Raise (Cable)
2 Sets
10-12 Reps
@7-9
Day 4
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@6-8
2
Back Extension
2 Sets
10-12 Reps
@6-8
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@6-8
4
Neck Extension
2 Sets
12 Reps
@6-7
5
Neck Curl
2 Sets
12 Reps
-
6
Power Shrug
3 Sets
8-12 Reps
@7-9
7
Rear Delt Fly (Machine)
2 Sets
10-12 Reps
@7-9