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BoostcampPNG

Heavy Duty: Total destruction

by Alex G.
5.0
(1 rating)

Program Description

Blow your back and mind

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 30, 2024 09:26
  • Last Edited
    Nov 13, 2024 06:40
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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
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
15-25 reps
RPE 10
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
8
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Leg Extension (Banded)
1 Set
1 Set
50 Reps
50 Reps
@8
@10
2
Leg Extension
1 Set
15-20 Reps
@10
3
Zercher Squat (Barbell)
1 Set
30-40 Reps
@10
4
Lunge (Dumbbell)
1 Set
30-40 Reps
@10
5
Glute Bridge (Dumbbell)
2 Sets
1 mins
@9
6
Farmer's Walk (Weighted)
2 Sets
2 mins
@9.5
Day 1
1
Lat Pulldown
1 Set
20 Reps
@6.5
2
Pec Deck (Machine)
1 Set
15-20 Reps
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@7.5
@10
4
Bulgarian Dip
2 Sets
15 Reps
@8
5
Dip (Weighted)
1 Set
8 Reps
@10
6
Pec Fly (Dumbbell)
1 Set
10 Reps
@10
7
Chest Press (Machine)
1 Set
12-15 Reps
@10
8
Incline Bench Bicep Hammer Curl
1 Set
10 Reps
@10
9
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
10
Front Raise
1 Set
20-25 Reps
@9
11
Weighted Side Extensions
2 Sets
20 Reps
@9
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
8 Reps
10 Reps
@6
@7
@10
2
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Barbell Row
1 Set
6-10 Reps
@10
4
Seated Row (Cable)
1 Set
8-12 Reps
@10
5
Stiff Leg Deadlift
1 Set
1 Set
5 Reps
8 Reps
@6
@10
6
Rear Delt Row
1 Set
25-30 Reps
@10
Day 3
1
Lu Raise
1 Set
30 Reps
@7.5
2
Lying Side Lateral Raise
2 Sets
2 Sets
12-15 Reps
15-25 Reps
@7.5
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
@6
@10
5
Shoulder Press (Machine)
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
20 Reps
@10
7
Weighted Side Extensions
2 Sets
20 Reps
@9.5