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Faruk ERDEM PPL

by Faruk E.
15 athletes joined
5.0
(1 rating)

Program Description

Yeni başlayan, orta seviye arkadaşların fayadalanacağı uzun süreli gelişim sağlanacak program.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 30, 2024 03:43
  • Last Edited
    Jan 29, 2025 09:57
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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
T-Bar Row
4
5-8 reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Face Pull
5
15-20 reps
RPE 9.5
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
5
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8.5
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Cable Crossover
3
10-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
5
Single Arm Pushdown
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Seated Calf Raise
4
15-18 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Seated Row (Cable)
3
10-15 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9.5
6
Hammer Curl
4
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8.5
2
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8.5
4
Cable Crossover
3
10-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Cable Crossover
3 Sets
10-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9.5
5
Single Arm Pushdown
3 Sets
8-12 Reps
@9.5
6
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@9.5
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
3
Leg Press
3 Sets
6-10 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@9.5
5
Seated Calf Raise
4 Sets
15-18 Reps
@9.5
Day 4
1
Barbell Row
3 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
6-10 Reps
@9.5
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9.5
4
Face Pull
5 Sets
15-20 Reps
@9.5
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9.5
6
Hammer Curl
4 Sets
8-12 Reps
@9.5
Day 5
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8.5
2
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@8.5
4
Cable Crossover
3 Sets
10-15 Reps
@9.5
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9.5
6
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@9.5
Day 1
1
T-Bar Row
4 Sets
5-8 Reps
@8.5
2
Lat Pulldown
3 Sets
6-10 Reps
@9
3
Face Pull
5 Sets
15-20 Reps
@9.5
4
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@9.5
5
Hammer Curl
4 Sets
8-12 Reps
@9.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Faruk E.Age 26, Man
5 months ago
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Significant modifications
Mükemmel