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Truls’s Treningsprogram

by Truls B.
1 athletes joined

Program Description

Hypertrofi og styrke basert program.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 02:28
  • Last Edited
    Feb 03, 2025 01:49
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Lunge (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Lying Rear Lateral Raise
3
10-15 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
2B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Lying Rear Lateral Raise
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
2B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Lying Rear Lateral Raise
3
10-15 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
2B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Lying Rear Lateral Raise
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
2B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8
6
Neck Extension
2
8-12 reps
RPE 8
7
Side Crunch (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 8
3B
Hammer Curl
2
8-10 reps
RPE 8
4
Upright Row (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 8
3B
Hammer Curl
2
8-10 reps
RPE 8
4
Upright Row (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 8
3B
Hammer Curl
2
8-10 reps
RPE 8
4
Upright Row (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 8
3B
Hammer Curl
2
8-10 reps
RPE 8
4
Upright Row (Cable)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Hammer Curl
2
12-15 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Hammer Curl
2
12-15 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Hammer Curl
2
12-15 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Hammer Curl
2
12-15 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
2
Lunge (Barbell)
3 Sets
6-8 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Back Extension
2 Sets
10-15 Reps
@8
6
Side Crunch (Cable)
2 Sets
12-15 Reps
@9
Day 2
1
Chin-Up (Bodyweight)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8
5
Wide Grip Lat Pulldown
2 Sets
10-12 Reps
@8
6
Chest Fly (Cable)
2 Sets
8-12 Reps
@8
7
Reverse Wrist Curl (Dumbbell)
2 Sets
12-15 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@8
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Y Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@8
3
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
4
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8
5
Neck Extension
2 Sets
8-12 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Leg Press
2 Sets
8-10 Reps
@8
6
Side Crunch (Cable)
2 Sets
12-15 Reps
@9
Day 5
1A
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
1B
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2A
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2B
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@8
3A
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
@8
3B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
Day 6
1A
Shrug (Dumbbell)
2 Sets
20-25 Reps
@8
1B
Hammer Curl
2 Sets
12-15 Reps
@8
2A
Neck Curl
2 Sets
12-20 Reps
-
2B
Neck Extension
2 Sets
12-15 Reps
@8
3
Landmine Twist
2 Sets
10-15 Reps
@8
4
Reverse Wrist Curl (Dumbbell)
2 Sets
12-15 Reps
@8