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by angel C.

Program Description

just get stronger and bigger

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 19, 2024 05:37
  • Last Edited
    Nov 19, 2024 06:18
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
7 Reps
@9
2
Hamstring Curl
2 Sets
10 Reps
@8
3
Leg Extension
2 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9
2
Shoulder Press (Plate Loaded)
2 Sets
7 Reps
@9
3
Incline Chest Fly (Dumbbell)
2 Sets
8 Reps
@9.5
Day 5
1
Skull Crusher (Barbell)
2 Sets
4-7 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@8
3
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
@9.5
4
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@9.5
5
Dip (Bodyweight)
2 Sets
8 Reps
@9.5
6
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-7 Reps
5-8 Reps
8-10 Reps
@8.5
@8.5
@8.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4-7 Reps
5-9 Reps
@8
@8
3
Skull Crusher (Barbell)
2 Sets
7 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
4-8 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@8
7
Dip (Bodyweight)
2 Sets
8 Reps
@7.5
8
Chest Fly (Machine)
2 Sets
6-10 Reps
@8
Day 3
1
Barbell Row
1 Set
1 Set
4-7 Reps
6-9 Reps
@9
@8
2
Rear Delt Fly (Cable)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@8
4
Single Arm Iso Row
2 Sets
4-7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
6
Standing Pullover (Cable)
2 Sets
8 Reps
@8
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@9.5
8
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@9.5
9
Hammer Curl
2 Sets
6-10 Reps
@9.5