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BoostcampPNG

GERMAN VOLUME TRAINING

by Ayman N.
4 athletes joined

Program Description

This advanced program will help you to build your overall strength and to be more functional while building massive muscle mass

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 10, 2025 12:43
  • Last Edited
    Feb 02, 2025 02:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
2
Lying Side Lateral Raise
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
2
Lying Side Lateral Raise
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
2
Lying Side Lateral Raise
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
2
Lying Side Lateral Raise
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
2
Lying Side Lateral Raise
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
2
Lying Side Lateral Raise
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
2
Lying Side Lateral Raise
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
2
Lying Side Lateral Raise
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
8
12 reps
RPE 7
3
Leg Press (45 Degrees)
8
12 reps
RPE 7
4
Bench Press (Barbell)
8
12 reps
RPE 7
5
Leg Extension
6
12 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7
Chest Fly (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
8
12 reps
RPE 7
3
Lat Pulldown
6
12 reps
RPE 7
4
Chest Supported Row (Machine)
6
12 reps
RPE 7
5
Leg Curl
8
12 reps
RPE 7
6
Single-Leg Leg Curl
8
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
12 reps
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
12 reps
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
12 reps
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
12 reps
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
12 reps
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
12 reps
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
12 reps
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
12 reps
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
RPE 7
3
Lying Rear Lateral Raise
6
12 reps
RPE 7
4
Face Pull
6
12 reps
RPE 7
5
Bicep Curl (Cable)
8
12 reps
RPE 7
6
Tricep Pushdown (Cable)
8
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
8
Dip (Bodyweight)
8
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
8 Sets
12 Reps
@7
2
Incline Bench Press (Dumbbell)
8 Sets
12 Reps
@7
3
Leg Press (45 Degrees)
8 Sets
12 Reps
@7
4
Bench Press (Barbell)
8 Sets
12 Reps
@7
5
Leg Extension
6 Sets
12 Reps
@7
6
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
7
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 2
1
Chin-Up (Bodyweight)
6 Sets
12 Reps
@7
2
Lat Pulldown (Close Grip)
8 Sets
12 Reps
@7
3
Lat Pulldown
6 Sets
12 Reps
@7
4
Chest Supported Row (Machine)
6 Sets
12 Reps
@7
5
Leg Curl
8 Sets
12 Reps
@7
6
Single-Leg Leg Curl
8 Sets
12 Reps
@7
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
6 Sets
12 Reps
@7
2
Lying Side Lateral Raise
6 Sets
12 Reps
@7
3
Lying Rear Lateral Raise
6 Sets
12 Reps
@7
4
Face Pull
6 Sets
12 Reps
@7
5
Bicep Curl (Cable)
8 Sets
12 Reps
@7
6
Tricep Pushdown (Cable)
8 Sets
12 Reps
@7
7
Bicep Curl (EZ Bar)
8 Sets
12 Reps
@7
8
Dip (Bodyweight)
8 Sets
12 Reps
@7
Day 4
1
Hack Squat
8 Sets
12 Reps
@7
2
Incline Bench Press (Dumbbell)
8 Sets
12 Reps
@7
3
Leg Press (45 Degrees)
8 Sets
12 Reps
@7
4
Bench Press (Barbell)
8 Sets
12 Reps
@7
5
Leg Extension
6 Sets
12 Reps
@7
6
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
7
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 5
1
Chin-Up (Bodyweight)
6 Sets
12 Reps
@7
2
Lat Pulldown (Close Grip)
8 Sets
12 Reps
@7
3
Lat Pulldown
6 Sets
12 Reps
@7
4
Chest Supported Row (Machine)
6 Sets
12 Reps
@7
5
Leg Curl
8 Sets
12 Reps
@7
6
Single-Leg Leg Curl
8 Sets
12 Reps
@7
Day 6
1
Lateral Raise (Dumbbell)
6 Sets
12 Reps
@7
2
Standing Behind Neck Shoulder Press (Barbell)
6 Sets
12 Reps
@7
3
Lying Rear Lateral Raise
6 Sets
12 Reps
@7
4
Face Pull
6 Sets
12 Reps
@7
5
Bicep Curl (Cable)
8 Sets
12 Reps
@7
6
Tricep Pushdown (Cable)
8 Sets
12 Reps
@7
7
Bicep Curl (EZ Bar)
8 Sets
12 Reps
@7
8
Dip (Bodyweight)
8 Sets
12 Reps
@7