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BoostcampPNG

RP Superman WP

by Abunjing Bunjing
4 athletes joined

Program Description

This is a direct copy of the Superman Workout Plan by Renaissance Periodization on YT

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2024 03:03
  • Last Edited
    Dec 09, 2024 03:28
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Upright Row (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
2
Pull-Up (Assisted)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Bench Press (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Upright Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
2
Y Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
5
Deficit Push Up
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
Day 4
1A
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
1B
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2A
Bayesian Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2B
Katana Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Leg Press
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Good Morning
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3A
Skull Crusher (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3B
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4B
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10