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BoostcampPNG

Chest and Shoulder bias (1)

by Alexander G.
1 athletes joined

Program Description

Day 1 chest, shoulder, tricep (low volume) * chest 4 sets * shoulders 4 sets * triceps 4 sets total sets: 12 Day 2 back, bicep * back 6 sets * biceps 4 sets total sets: 10 Day 3 chest, delts (moderate volume) * chest 6 sets * delts 6 sets total sets: 12 Day 4 legs * 12-15 sets Day 5 chest, delt, tricep (low volume) * chest 4 sets * delts 4 sets * triceps 4 sets total sets: 12 Day 6 back, bicep * back 6 sets * biceps 4 sets total sets 10 Day 7 rest

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 24, 2025 10:38
  • Last Edited
    Feb 24, 2025 03:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Week 1
1 / 10 Weeks
Day 7
1
Stretching
1 Set
5 mins
@6
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@10
2
Chest Press (Machine)
2 Sets
4-10 Reps
@10
3
Lateral Raise (Cable)
2 Sets
4-10 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
4-10 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
4-10 Reps
@10
6
Incline Tricep Extension (Dumbbell)
2 Sets
4-10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@10
2
Chest Press (Machine)
2 Sets
4-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
4-10 Reps
@10
4
Lateral Raise (Cable)
3 Sets
4-10 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
4-10 Reps
@10
Day 4
1
Leg Extension
2 Sets
4-10 Reps
@10
2
Hack Squat
4 Sets
4-10 Reps
@10
3
Seated Hamstring Curl
2 Sets
4-10 Reps
@10
4
Hip Abductor (Machine)
2 Sets
4-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
4-10 Reps
@10
6
Seated Calf Raise
2 Sets
4-10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@10
2
Chest Press (Machine)
2 Sets
4-10 Reps
@10
3
Lateral Raise (Cable)
2 Sets
4-10 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
4-10 Reps
@10
5
Incline Tricep Extension (Dumbbell)
2 Sets
4-10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
4-10 Reps
@10
Day 2
1
Lat Pulldown (Single Arm)
2 Sets
4-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
4-10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-10 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
4-10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
2 Sets
4-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
4-10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-10 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
4-10 Reps
@10