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Jared's current hypertrophy program

by Jared Sharer
5.0
(1 rating)

Program Description

An intermediate focused program to bring up your upper body while still hitting legs hard. Make sure to deload every 6 weeks when needed with either 50% volume or a complete break

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2024 01:21
  • Last Edited
    Dec 28, 2024 02:36
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pec Fly (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Standing Pullover (Cable)
2
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
6-10 reps
6-10 reps
RPE 8
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
5-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 9
RPE 8
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 8
RPE 9
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Face Pull
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 8
RPE 9
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3-6 reps
5-8 reps
5-8 reps
RPE 9
RPE 8
RPE 9
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Platz Squat
1 Set
2 Sets
4-8 Reps
6-10 Reps
@9
@8
2
Leg Press
2 Sets
1 Set
8-15 Reps
10-18 Reps
@8
@9
3
Single-leg Extension
2 Sets
1 Set
8-16 Reps
10-16 Reps
@8
@9
4
Lying Leg Curl
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
5
Seated Calf Raise
3 Sets
2 Sets
8-15 Reps
10-18 Reps
@8
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
6-10 Reps
6-10 Reps
@8
@8
@9
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
3
Incline Curl (Dumbbell)
2 Sets
1 Set
5-10 Reps
6-10 Reps
@8
@10
4
Skull Crusher (Barbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
5-10 Reps
6-10 Reps
6-10 Reps
@9
@8
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@8-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Underhand Lat Pulldown
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Pec Fly (Dumbbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
4
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
5
Standing Pullover (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-10
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-7 Reps
5-8 Reps
10-20 Reps
@9
@9
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
5-9 Reps
5-9 Reps
@8
@9
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Face Pull
3 Sets
8-15 Reps
@8
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Fly Press (Cable)
2 Sets
1 Set
6-10 Reps
6-12 Reps
@8
@9
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-15 Reps
@8
@9
4
Lateral Raise (Cable)
2 Sets
2 Sets
1 Set
6-12 Reps
8-15 Reps
10-20 Reps
@9.5
@9.5
@9.5
Day 6
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3-6 Reps
5-8 Reps
5-8 Reps
@9
@8
@9
2
Calf Raise (Leg Press)
5 Sets
10-16 Reps
@9
3
Decline Sit Up (Weighted)
3 Sets
8-15 Reps
@9
4
Lying Leg Raise
3 Sets
AMRAP
@10