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BoostcampPNG

Torso,limbs,P&P By FisH

by fishh s
3 athletes joined

Program Description

strength plus hypetrophy for lifters who want to focus on push workouts mon-torso tue-limbs wed-rest thurs-push fri-pull sat-push sun-rest

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 29, 2024 04:28
  • Last Edited
    Jan 03, 2025 03:38
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
9
Straight Leg Calf Raise
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5-9 Reps
@9.5
2
Incline Chest Press (Machine)
2 Sets
1 Set
6-10 Reps
12-20 Reps
@9.5
@9
3
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@9
4
Lateral Raise (Machine)
4 Sets
10-15 Reps
@9
5
Shrug (Barbell)
4 Sets
15-20 Reps
@8
6
Chest Fly (Dumbbell)
2 Sets
10 Reps
@9
7
Skull Crusher
3 Sets
12 Reps
@9
8
Tricep Extension (Dumbbell)
2 Sets
12 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
1-8 Reps
@9.5
2
Single-Leg Leg Curl
3 Sets
10-12 Reps
@8.5
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9.5
4
Single Leg Calf Raise
3 Sets
6-10 Reps
@9.5
5
Calf Raise (Leg Press)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
8
Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
9
Wrist Curls
3 Sets
12 Reps
@9
Day 1
1
Incline Chest Press (Machine)
3 Sets
5-8 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@9.5
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@9.5
6
Seated Row (Cable)
3 Sets
12 Reps
@9
7
Rear Delt Row
3 Sets
12 Reps
@8
8
Lat Pulldown
3 Sets
15 Reps
@8.5
9
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
Day 4
1
Single Arm Rear Delt Cable Fly
4 Sets
15 Reps
@9
2
High Row
2 Sets
10 Reps
@9.5
3
Barbell Row
2 Sets
6-8 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@9.5
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9.5
3
Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
6
Upright Row (Barbell)
2 Sets
15 Reps
@9
7
Shrug (Dumbbell)
4 Sets
15 Reps
@9
8
Wrist Curls
4 Sets
12 Reps
@9.5
9
Straight Leg Calf Raise
3 Sets
8 Reps
@9.5