Program Description
Gets you huge in the right places. Very strong focus on back and triceps, about 12 sets per week for those. About 7-8 sets for chest, so a strong point there is required. Same for biceps, from 5 to 7 sets. Legs get destroyed. Will catch up upper back thickness lag in the first part of the program. Then with newbuilt said thick back regular exercises can be performed easier. I recommend Training forearms and neck at home.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 04, 2024 12:03
- Last EditedSep 04, 2024 10:34
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Barbell Row
1
1
1
1
1
10 reps
8 reps
6 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Shrug (Barbell)
1
2
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
2 reps
6 reps
5 reps
RPE 6
RPE 9.5
RPE 9
4
Underhand Lat Pulldown
1
1
1
1
15 reps
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
11 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10 reps
8 reps
6 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Shrug (Barbell)
1
2
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
2 reps
6 reps
5 reps
RPE 6
RPE 9.5
RPE 9
4
Underhand Lat Pulldown
1
1
1
1
15 reps
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
11 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10 reps
8 reps
6 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Shrug (Barbell)
1
2
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
2 reps
6 reps
5 reps
RPE 6
RPE 9.5
RPE 9
4
Underhand Lat Pulldown
1
1
1
1
15 reps
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
11 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10 reps
8 reps
6 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Shrug (Barbell)
1
2
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
2 reps
6 reps
5 reps
RPE 6
RPE 9.5
RPE 9
4
Underhand Lat Pulldown
1
1
1
1
15 reps
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
11 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
8 reps
8 reps
3 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 9.5
RPE 9
2
Face Pull
1
1
1
18 reps
25 reps
30 reps
RPE 8
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
1
1
1
15 reps
12 reps
14 reps
14 reps
14 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
4
Seated Row (Cable)
1
1
1
1
10 reps
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
5
Deficit Push Up
1
1
1
8 reps
15 reps
14 reps
RPE 6
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
8 reps
8 reps
3 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 9.5
RPE 9
2
Face Pull
1
1
1
18 reps
25 reps
30 reps
RPE 8
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
1
1
1
15 reps
12 reps
14 reps
14 reps
14 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
4
Seated Row (Cable)
1
1
1
1
10 reps
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
5
Deficit Push Up
1
1
1
8 reps
15 reps
14 reps
RPE 6
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
8 reps
8 reps
3 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 9.5
RPE 9
2
Face Pull
1
1
1
18 reps
25 reps
30 reps
RPE 8
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
1
1
1
15 reps
12 reps
14 reps
14 reps
14 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
4
Seated Row (Cable)
1
1
1
1
10 reps
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
5
Deficit Push Up
1
1
1
8 reps
15 reps
14 reps
RPE 6
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
8 reps
8 reps
3 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 9.5
RPE 9
2
Face Pull
1
1
1
18 reps
25 reps
30 reps
RPE 8
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
1
1
1
15 reps
12 reps
14 reps
14 reps
14 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
4
Seated Row (Cable)
1
1
1
1
10 reps
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
5
Deficit Push Up
1
1
1
8 reps
15 reps
14 reps
RPE 6
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
18 reps
14 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 8.5
3
Chest Press (Machine)
1
1
1
10 reps
14 reps
15 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Good Morning
1
1
1
15 reps
25 reps
20 reps
RPE 7
RPE 7.5
RPE 8
5
Pullover (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
18 reps
14 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 8.5
3
Chest Press (Machine)
1
1
1
10 reps
14 reps
15 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Good Morning
1
1
1
15 reps
25 reps
20 reps
RPE 7
RPE 7.5
RPE 8
5
Pullover (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
18 reps
14 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 8.5
3
Chest Press (Machine)
1
1
1
10 reps
14 reps
15 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Good Morning
1
1
1
15 reps
25 reps
20 reps
RPE 7
RPE 7.5
RPE 8
5
Pullover (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
18 reps
14 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 8.5
3
Chest Press (Machine)
1
1
1
10 reps
14 reps
15 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Good Morning
1
1
1
15 reps
25 reps
20 reps
RPE 7
RPE 7.5
RPE 8
5
Pullover (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
5 reps
8 reps
5 reps
15 reps
8 reps
RPE 6
RPE 7.5
RPE 9
RPE 8
RPE 9.5
2
Calf Raise (Leg Press)
1
1
1
1
25 reps
35 reps
60 reps
60 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
8 reps
10 reps
7 reps
RPE 7
RPE 9
RPE 8.5
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
5 reps
8 reps
5 reps
15 reps
8 reps
RPE 6
RPE 7.5
RPE 9
RPE 8
RPE 9.5
2
Calf Raise (Leg Press)
1
1
1
1
25 reps
35 reps
60 reps
60 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
8 reps
10 reps
7 reps
RPE 7
RPE 9
RPE 8.5
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
5 reps
8 reps
5 reps
15 reps
8 reps
RPE 6
RPE 7.5
RPE 9
RPE 8
RPE 9.5
2
Calf Raise (Leg Press)
1
1
1
1
25 reps
35 reps
60 reps
60 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
8 reps
10 reps
7 reps
RPE 7
RPE 9
RPE 8.5
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
5 reps
8 reps
5 reps
15 reps
8 reps
RPE 6
RPE 7.5
RPE 9
RPE 8
RPE 9.5
2
Calf Raise (Leg Press)
1
1
1
1
25 reps
35 reps
60 reps
60 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
8 reps
10 reps
7 reps
RPE 7
RPE 9
RPE 8.5
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
2
Hip Adductor (Machine)
1
1
1
1
25 reps
18 reps
15 reps
18 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8
4
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
2
Hip Adductor (Machine)
1
1
1
1
25 reps
18 reps
15 reps
18 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8
4
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
2
Hip Adductor (Machine)
1
1
1
1
25 reps
18 reps
15 reps
18 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8
4
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
2
Hip Adductor (Machine)
1
1
1
1
25 reps
18 reps
15 reps
18 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8
4
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12 reps
8 reps
15 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9.5
2
Front Squat (Paused)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12 reps
8 reps
15 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9.5
2
Front Squat (Paused)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12 reps
8 reps
15 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9.5
2
Front Squat (Paused)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12 reps
8 reps
15 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9.5
2
Front Squat (Paused)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
2
1
RPE 7.5
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 9.5
5
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
2
1
RPE 7.5
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 9.5
5
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
2
1
RPE 7.5
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 9.5
5
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
2
1
RPE 7.5
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 9.5
5
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Week 1
1 / 12 Weeks
Day 3
1
Tricep Extension (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
14 Reps
12 Reps
14 Reps
12 Reps
@6
@8.5
@8
@8.5
@9
@10
2
Bicep Curl (Cable)1 Set
2 Sets
1 Set
@7.5
@9
@9.5
3
Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
18 Reps
@8.5
@9
@9.5
@10
4
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
4 Reps
@6
@7.5
@8
@9
@9.5
5
Pull Apart (Cable)1 Set
2 Sets
1 Set
18 Reps
25 Reps
20 Reps
@8
@9.5
@9
Day 2
1
Lying Leg Curl1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
15 Reps
8 Reps
@6
@7.5
@9
@8
@9.5
2
Calf Raise (Leg Press)1 Set
1 Set
1 Set
1 Set
25 Reps
35 Reps
60 Reps
60 Reps
@6
@7.5
@9
@10
3
Leg Press1 Set
2 Sets
1 Set
8 Reps
10 Reps
7 Reps
@7
@9
@8.5
4
Leg Extension1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
15 Reps
18 Reps
15 Reps
@6
@7
@8.5
@9.5
@9.5
Day 1
1
Barbell Row1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
8 Reps
@6
@7
@8
@8.5
@9
2
Shrug (Barbell)1 Set
2 Sets
1 Set
12 Reps
15 Reps
15 Reps
@7.5
@9
@9.5
3
Dip (Bodyweight)1 Set
1 Set
1 Set
2 Reps
6 Reps
5 Reps
@6
@9.5
@9
4
Underhand Lat Pulldown1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
@9
5
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
11 Reps
@6
@8
@8.5
@9