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BoostcampPNG

Full Body 5x

by Chris K.
2 athletes joined

Program Description

Gain strength and muscle. Has a ton of side delt and lat volume

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 02, 2024 02:32
  • Last Edited
    Dec 01, 2024 08:43
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Hammer Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Hammer Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 10
3
Lat Pulldown
4
8 reps
RPE 10
4
Chest Press (Machine)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Hammer Curl (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Hammer Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Chest Press (Machine)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Hammer Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Lateral Raise (Cable)
4
8 reps
RPE 10
3
Lat Pulldown
4
8 reps
RPE 10
4
Chest Press (Machine)
3
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Hammer Curl (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 9
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 9
3A
Upright Row (Dumbbell)
4
12 reps
RPE 9
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 10
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 10
3A
Upright Row (Dumbbell)
4
12 reps
RPE 10
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 9
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 9
3A
Upright Row (Dumbbell)
4
12 reps
RPE 9
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 10
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 10
3A
Upright Row (Dumbbell)
4
12 reps
RPE 10
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2A
Rear Delt Fly (Cable)
5
15 reps
RPE 8
3A
Upright Row (Dumbbell)
4
12 reps
RPE 8
4
Bent Over Row (Smith Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Lat Prayer
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Incline Chest Fly (cable)
3
12 reps
RPE 9
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Lat Prayer
3
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
5
Incline Chest Fly (cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Lat Prayer
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Incline Chest Fly (cable)
3
12 reps
RPE 9
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
85%
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Lat Prayer
3
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
5
Incline Chest Fly (cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (cable)
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 9
2
Helms Row
4
12 reps
RPE 9
3
Seated Hamstring Curl
4
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 10
2
Helms Row
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Leg Press
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 9
2
Helms Row
4
12 reps
RPE 9
3
Seated Hamstring Curl
4
12 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 10
2
Helms Row
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Leg Press
3
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Helms Row
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 9
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 9
5
Stiff Leg Deadlift
4
6 reps
RPE 9
6
Lat Pulldown
4
12 reps
RPE 9
7
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 10
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 10
5
Stiff Leg Deadlift
4
6 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
1 reps
3 reps
RPE 8
RPE 8
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 9
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 9
5
Stiff Leg Deadlift
4
6 reps
RPE 9
6
Lat Pulldown
4
12 reps
RPE 9
7
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 10
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 10
5
Stiff Leg Deadlift
4
6 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
1 reps
3 reps
RPE 8
RPE 8
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Stiff Leg Deadlift
4
6 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 4
1
Lateral Raise (Cable)
4 Sets
8 Reps
@8
2
Helms Row
4 Sets
12 Reps
@8
3
Seated Hamstring Curl
4 Sets
12 Reps
@8
4
Leg Press
3 Sets
12 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8
Day 2
1
Calf Raise (Leg Press)
5 Sets
8 Reps
@8
2A
Rear Delt Fly (Cable)
5 Sets
15 Reps
@8
3A
Upright Row (Dumbbell)
4 Sets
12 Reps
@8
4
Bent Over Row (Smith Machine)
4 Sets
8 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
90%
85%
2
Lateral Raise (Cable)
4 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Hammer Curl (Cable)
4 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
90%
85%
2
Seated Row (Cable)
4 Sets
8 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
5
Incline Chest Fly (cable)
3 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 5
1
Calf Raise (Leg Press)
5 Sets
8 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
3 Reps
90%
85%
80%
3A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4A
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
5
Stiff Leg Deadlift
4 Sets
6 Reps
@8
6
Lat Pulldown
4 Sets
12 Reps
@8
7
Bicep Curl (Cable)
4 Sets
12 Reps
@8