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BoostcampPNG

Mentzer Modified

by Christopher
1 athletes joined

Program Description

Muscular Hypertrophy (Bodybuilding Focused)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2024 05:57
  • Last Edited
    Dec 22, 2024 05:50
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6