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BoostcampPNG

EGYPTIAN GOD

by Islam E.

Program Description

GET JACKED

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 14, 2024 10:06
  • Last Edited
    Dec 14, 2024 10:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Military Press (Barbell)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
5
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@10
2
Leg Curl
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
7
Dip (Bodyweight)
1 Set
1 Set
8 Reps
10 Reps
@10
@10
8
Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 3
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
4
Chest Fly (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
5
Reverse Pec Deck
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@10
2
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
7
Side Crunch (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10