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BoostcampPNG

Beast Mode Transformation Program🦁

by Nishkarsh Krishnatray

Program Description

This 8-week intermediate bodybuilding program is designed for serious fitness enthusiasts looking to transform their physique. Following a structured Push, Pull, Legs routine, it targets all major muscle groups for balanced strength and muscle growth. Each week builds upon the last, ensuring progressive overload to maximize gains. Program Benefits: Full-body recomposition in just 8 weeks Increased muscle mass and strength Enhanced endurance and stamina Balanced muscle development and symmetry Injury prevention with proper form and rest days Key to Success: Adhere to a nutritious, protein-rich diet Ensure sufficient recovery and sleep 100% commitment will result in visible, lasting transformation.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 09, 2024 09:52
  • Last Edited
    Sep 15, 2024 01:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Flat Chest Db Press
4
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Decline overhead Cable Fly (lower)
4
15 reps
RPE 7
5
Decline Bench Press (Dumbbell)
4
12 reps
RPE 9
6A
Dumbbell Bench Pullover
3
10 reps
RPE 7
7
Overhead Press (Machine)
3
12 reps
RPE 9
8
Lateral Raise (Cable)
4
15 reps
RPE 7.5
9
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7.5
10
Single Arm Pushdown
1
3
12 reps
12 reps
-
RPE 7
11
Bench Press (Close Grip)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Db Press
4
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Decline overhead Cable Fly (lower)
4
15 reps
RPE 7
5
Decline Bench Press (Dumbbell)
4
12 reps
RPE 9
6A
Dumbbell Bench Pullover
3
10 reps
RPE 7
7
Overhead Press (Machine)
3
12 reps
RPE 9
8
Lateral Raise (Cable)
4
15 reps
RPE 7.5
9
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7.5
10
Single Arm Pushdown
1
3
12 reps
12 reps
-
RPE 7
11
Bench Press (Close Grip)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Db Press
4
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Decline overhead Cable Fly (lower)
4
15 reps
RPE 7
5
Decline Bench Press (Dumbbell)
4
12 reps
RPE 9
6A
Dumbbell Bench Pullover
3
10 reps
RPE 7
7
Overhead Press (Machine)
3
12 reps
RPE 9
8
Lateral Raise (Cable)
4
15 reps
RPE 7.5
9
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7.5
10
Single Arm Pushdown
1
3
12 reps
12 reps
-
RPE 7
11
Bench Press (Close Grip)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Db Press
4
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Decline overhead Cable Fly (lower)
4
15 reps
RPE 7
5
Decline Bench Press (Dumbbell)
4
12 reps
RPE 9
6A
Dumbbell Bench Pullover
3
10 reps
RPE 7
7
Overhead Press (Machine)
3
12 reps
RPE 9
8
Lateral Raise (Cable)
4
15 reps
RPE 7.5
9
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7.5
10
Single Arm Pushdown
1
3
12 reps
12 reps
-
RPE 7
11
Bench Press (Close Grip)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Db Press
4
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Decline overhead Cable Fly (lower)
4
15 reps
RPE 7
5
Decline Bench Press (Dumbbell)
4
12 reps
RPE 9
6A
Dumbbell Bench Pullover
3
10 reps
RPE 7
7
Overhead Press (Machine)
3
12 reps
RPE 9
8
Lateral Raise (Cable)
4
15 reps
RPE 7.5
9
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7.5
10
Single Arm Pushdown
1
3
12 reps
12 reps
-
RPE 7
11
Bench Press (Close Grip)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Db Press
4
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Decline overhead Cable Fly (lower)
4
15 reps
RPE 7
5
Decline Bench Press (Dumbbell)
4
12 reps
RPE 9
6A
Dumbbell Bench Pullover
3
10 reps
RPE 7
7
Overhead Press (Machine)
3
12 reps
RPE 9
8
Lateral Raise (Cable)
4
15 reps
RPE 7.5
9
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7.5
10
Single Arm Pushdown
1
3
12 reps
12 reps
-
RPE 7
11
Bench Press (Close Grip)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Db Press
4
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Decline overhead Cable Fly (lower)
4
15 reps
RPE 7
5
Decline Bench Press (Dumbbell)
4
12 reps
RPE 9
6A
Dumbbell Bench Pullover
3
10 reps
RPE 7
7
Overhead Press (Machine)
3
12 reps
RPE 9
8
Lateral Raise (Cable)
4
15 reps
RPE 7.5
9
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7.5
10
Single Arm Pushdown
1
3
12 reps
12 reps
-
RPE 7
11
Bench Press (Close Grip)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Db Press
4
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Decline overhead Cable Fly (lower)
4
15 reps
RPE 7
5
Decline Bench Press (Dumbbell)
4
12 reps
RPE 9
6A
Dumbbell Bench Pullover
3
10 reps
RPE 7
7
Overhead Press (Machine)
3
12 reps
RPE 9
8
Lateral Raise (Cable)
4
15 reps
RPE 7.5
9
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7.5
10
Single Arm Pushdown
1
3
12 reps
12 reps
-
RPE 7
11
Bench Press (Close Grip)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
1
3
15 reps
12 reps
RPE 9
RPE 9
3
Chest Supported Row (Machine)
4
12 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 8
7
Hammer Curl
4
15 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
1
3
15 reps
12 reps
RPE 9
RPE 9
3
Chest Supported Row (Machine)
4
12 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 8
7
Hammer Curl
4
15 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
1
3
15 reps
12 reps
RPE 9
RPE 9
3
Chest Supported Row (Machine)
4
12 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 8
7
Hammer Curl
4
15 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
1
3
15 reps
12 reps
RPE 9
RPE 9
3
Chest Supported Row (Machine)
4
12 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 8
7
Hammer Curl
4
15 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
1
3
15 reps
12 reps
RPE 9
RPE 9
3
Chest Supported Row (Machine)
4
12 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 8
7
Hammer Curl
4
15 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
1
3
15 reps
12 reps
RPE 9
RPE 9
3
Chest Supported Row (Machine)
4
12 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 8
7
Hammer Curl
4
15 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
1
3
15 reps
12 reps
RPE 9
RPE 9
3
Chest Supported Row (Machine)
4
12 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 8
7
Hammer Curl
4
15 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
1
3
15 reps
12 reps
RPE 9
RPE 9
3
Chest Supported Row (Machine)
4
12 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 8
7
Hammer Curl
4
15 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
13 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7.5
5
Shrug (Barbell)
4
15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 8
8A
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
13 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7.5
5
Shrug (Barbell)
4
15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 8
8A
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
13 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7.5
5
Shrug (Barbell)
4
15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 8
8A
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
13 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7.5
5
Shrug (Barbell)
4
15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 8
8A
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
13 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7.5
5
Shrug (Barbell)
4
15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 8
8A
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
13 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7.5
5
Shrug (Barbell)
4
15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 8
8A
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
13 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7.5
5
Shrug (Barbell)
4
15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 8
8A
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
13 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7.5
5
Shrug (Barbell)
4
15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 8
8A
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Low To High Incline Cable Fly
4
15 reps
RPE 7.5
3
Bench Press (Smith Machine)
4
12 reps
RPE 9
4
Decline Bench Press (Barbell)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 7.5
6A
Dip (Bodyweight)
3
10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Cable Crossover
3
13 reps
RPE 8
9
Tricep Rope Push Down (Cable)
4
13 reps
RPE 8
10
Skull Crusher (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Low To High Incline Cable Fly
4
15 reps
RPE 7.5
3
Bench Press (Smith Machine)
4
12 reps
RPE 9
4
Decline Bench Press (Barbell)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 7.5
6A
Dip (Bodyweight)
3
10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Cable Crossover
3
13 reps
RPE 8
9
Tricep Rope Push Down (Cable)
4
13 reps
RPE 8
10
Skull Crusher (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Low To High Incline Cable Fly
4
15 reps
RPE 7.5
3
Bench Press (Smith Machine)
4
12 reps
RPE 9
4
Decline Bench Press (Barbell)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 7.5
6A
Dip (Bodyweight)
3
10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Cable Crossover
3
13 reps
RPE 8
9
Tricep Rope Push Down (Cable)
4
13 reps
RPE 8
10
Skull Crusher (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Low To High Incline Cable Fly
4
15 reps
RPE 7.5
3
Bench Press (Smith Machine)
4
12 reps
RPE 9
4
Decline Bench Press (Barbell)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 7.5
6A
Dip (Bodyweight)
3
10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Cable Crossover
3
13 reps
RPE 8
9
Tricep Rope Push Down (Cable)
4
13 reps
RPE 8
10
Skull Crusher (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Low To High Incline Cable Fly
4
15 reps
RPE 7.5
3
Bench Press (Smith Machine)
4
12 reps
RPE 9
4
Decline Bench Press (Barbell)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 7.5
6A
Dip (Bodyweight)
3
10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Cable Crossover
3
13 reps
RPE 8
9
Tricep Rope Push Down (Cable)
4
13 reps
RPE 8
10
Skull Crusher (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Low To High Incline Cable Fly
4
15 reps
RPE 7.5
3
Bench Press (Smith Machine)
4
12 reps
RPE 9
4
Decline Bench Press (Barbell)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 7.5
6A
Dip (Bodyweight)
3
10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Cable Crossover
3
13 reps
RPE 8
9
Tricep Rope Push Down (Cable)
4
13 reps
RPE 8
10
Skull Crusher (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Low To High Incline Cable Fly
4
15 reps
RPE 7.5
3
Bench Press (Smith Machine)
4
12 reps
RPE 9
4
Decline Bench Press (Barbell)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 7.5
6A
Dip (Bodyweight)
3
10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Cable Crossover
3
13 reps
RPE 8
9
Tricep Rope Push Down (Cable)
4
13 reps
RPE 8
10
Skull Crusher (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Low To High Incline Cable Fly
4
15 reps
RPE 7.5
3
Bench Press (Smith Machine)
4
12 reps
RPE 9
4
Decline Bench Press (Barbell)
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 7.5
6A
Dip (Bodyweight)
3
10 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
8
Cable Crossover
3
13 reps
RPE 8
9
Tricep Rope Push Down (Cable)
4
13 reps
RPE 8
10
Skull Crusher (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
4
12 reps
RPE 9
2
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Meadow Row
4
13 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 7.5
6
Bayesian Curl
4
15 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
8
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
4
12 reps
RPE 9
2
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Meadow Row
4
13 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 7.5
6
Bayesian Curl
4
15 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
8
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
4
12 reps
RPE 9
2
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Meadow Row
4
13 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 7.5
6
Bayesian Curl
4
15 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
8
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
4
12 reps
RPE 9
2
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Meadow Row
4
13 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 7.5
6
Bayesian Curl
4
15 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
8
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
4
12 reps
RPE 9
2
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Meadow Row
4
13 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 7.5
6
Bayesian Curl
4
15 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
8
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
4
12 reps
RPE 9
2
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Meadow Row
4
13 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 7.5
6
Bayesian Curl
4
15 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
8
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
4
12 reps
RPE 9
2
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Meadow Row
4
13 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 7.5
6
Bayesian Curl
4
15 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
8
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
4
12 reps
RPE 9
2
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Meadow Row
4
13 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 7.5
6
Bayesian Curl
4
15 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
8
Hammer Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 7.5
8
Reverse Pec Deck
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 7.5
8
Reverse Pec Deck
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 7.5
8
Reverse Pec Deck
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 7.5
8
Reverse Pec Deck
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 7.5
8
Reverse Pec Deck
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 7.5
8
Reverse Pec Deck
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 7.5
8
Reverse Pec Deck
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 7.5
8
Reverse Pec Deck
4
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Flat Chest Db Press
4 Sets
12 Reps
@9
2
Incline Bench Press (Smith Machine)
4 Sets
12 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Decline overhead Cable Fly (lower)
4 Sets
15 Reps
@7
5
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
@9
6A
Dumbbell Bench Pullover
3 Sets
10 Reps
@7
7
Overhead Press (Machine)
3 Sets
12 Reps
@9
8
Lateral Raise (Cable)
4 Sets
15 Reps
@7.5
9
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@7.5
10
Single Arm Pushdown
1 Set
3 Sets
12 Reps
12 Reps
-
@7
11
Bench Press (Close Grip)
3 Sets
10 Reps
@7.5
Day 2
1
Lat Pulldown
1 Set
3 Sets
15 Reps
12 Reps
@9
@9
2
Lat Pulldown (Close Grip)
1 Set
3 Sets
15 Reps
12 Reps
@9
@9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@9
4
Dumbbell Row
3 Sets
10 Reps
@8
5
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@7.5
6
Preacher Curl (Dumbbell)
4 Sets
15 Reps
@8
7
Hammer Curl
4 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
13 Reps
@8
3
Leg Extension
4 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@7.5
5
Shrug (Barbell)
4 Sets
15 Reps
@8
6
Rear Delt Fly (Cable)
4 Sets
15 Reps
@7.5
7
Standing Calf Raise
3 Sets
15 Reps
@8
8A
Seated Calf Raise
3 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@9
2
Low To High Incline Cable Fly
4 Sets
15 Reps
@7.5
3
Bench Press (Smith Machine)
4 Sets
12 Reps
@9
4
Decline Bench Press (Barbell)
4 Sets
12 Reps
@9
5
Chest Fly (Cable)
3 Sets
12 Reps
@7.5
6A
Dip (Bodyweight)
3 Sets
10 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Crossover
3 Sets
13 Reps
@8
9
Tricep Rope Push Down (Cable)
4 Sets
13 Reps
@8
10
Skull Crusher (Barbell)
4 Sets
12 Reps
@8
Day 6
1
Leg Press
4 Sets
12 Reps
@8
2
Hack Squat
4 Sets
12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@8
6A
Seated Calf Raise
3 Sets
12 Reps
@8
7
Face Pull
4 Sets
15 Reps
@7.5
8
Reverse Pec Deck
4 Sets
12 Reps
@8
Day 5
1
Single Arm High Row (Cable)
4 Sets
12 Reps
@9
2
Underhand Lat Pulldown
4 Sets
12 Reps
@9
3
Seated Row (Cable)
4 Sets
12 Reps
@9
4
Meadow Row
4 Sets
13 Reps
@9
5
Hyperextension
3 Sets
10 Reps
@7.5
6
Bayesian Curl
4 Sets
15 Reps
@7.5
7
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
8
Hammer Curl (Cable)
4 Sets
12 Reps
@8