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BoostcampPNG

Chat-GPT 12-Week Garage Blast

by Brandon Goff

Program Description

This plan is great for all levels and equipment access. Designed for home gym but can be easily adapted to commercial gyms. For building strength and mass.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2025 04:05
  • Last Edited
    Feb 18, 2025 02:35
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lateral Raise (Cable)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 6
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 6
5
Hanging Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 8.5
5
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 6
5
Hanging Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8.5
5
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9.5
5
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
RPE 6
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 6
3
Lat Pulldown
3
10-12 reps
RPE 6
4
Seated Row (Cable)
3
12-15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Seated Row (Cable)
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8.5
3
Lat Pulldown
3
10-12 reps
RPE 8.5
4
Seated Row (Cable)
3
12-15 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
RPE 9
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
RPE 9.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 9.5
3
Lat Pulldown
3
10-12 reps
RPE 9.5
4
Seated Row (Cable)
3
12-15 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12-15 reps
RPE 6
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 6
3
Lat Pulldown
3
8-10 reps
RPE 6
4
Seated Row (Cable)
3
10-12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12-15 reps
RPE 7
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12-15 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12-15 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 8.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12-15 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
3
Lat Pulldown
3
8-10 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 6
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 6
3
Hamstring Curl
3
12-15 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Wood Chop
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 7
3
Hamstring Curl
3
12-15 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Wood Chop
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
3
Hamstring Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 8.5
3
Hamstring Curl
3
12-15 reps
RPE 8.5
4
Standing Calf Raise
3
15-20 reps
RPE 8.5
5
Wood Chop
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 9
3
Hamstring Curl
3
12-15 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Wood Chop
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9.5
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 9.5
3
Hamstring Curl
3
12-15 reps
RPE 9.5
4
Standing Calf Raise
3
15-20 reps
RPE 9.5
5
Wood Chop
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
2
Hip Thrust (Barbell)
2
1
8-10 reps
8-12 reps
RPE 6
RPE 6
3
Hamstring Curl
3
10-12 reps
RPE 6
4
Standing Calf Raise
3
12-15 reps
RPE 6
5
Wood Chop
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Hip Thrust (Barbell)
2
1
8-10 reps
8-12 reps
RPE 7
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Wood Chop
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
2
1
8-10 reps
8-12 reps
RPE 8
RPE 8
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
1
8-10 reps
8-12 reps
RPE 8.5
RPE 8.5
3
Hamstring Curl
3
10-12 reps
RPE 8.5
4
Standing Calf Raise
3
12-15 reps
RPE 8.5
5
Wood Chop
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
2
1
8-10 reps
8-12 reps
RPE 9
RPE 9
3
Hamstring Curl
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
5
Wood Chop
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
2
Hip Thrust (Barbell)
2
1
8-10 reps
8-12 reps
RPE 9.5
RPE 9.5
3
Hamstring Curl
3
10-12 reps
RPE 9.5
4
Standing Calf Raise
3
12-15 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 6
2
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 6
3
Single Arm Row (Cable)
3
12 reps
RPE 6
4
Hammer Curl
3
12-15 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 7
3
Single Arm Row (Cable)
3
12 reps
RPE 7
4
Hammer Curl
3
12-15 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
12 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8.5
2
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8.5
3
Single Arm Row (Cable)
3
12 reps
RPE 8.5
4
Hammer Curl
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9
3
Single Arm Row (Cable)
3
12 reps
RPE 9
4
Hammer Curl
3
12-15 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9.5
2
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9.5
3
Single Arm Row (Cable)
3
12 reps
RPE 9.5
4
Hammer Curl
3
12-15 reps
RPE 9.5
5
Face Pull
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 6
2
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 6
3
Single Arm Row (Cable)
3
10 reps
RPE 6
4
Hammer Curl
3
10-12 reps
RPE 6
5
Face Pull
3
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 7
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Hammer Curl
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 8
3
Single Arm Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 8.5
3
Single Arm Row (Cable)
3
10 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 8.5
5
Face Pull
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 9
3
Single Arm Row (Cable)
3
10 reps
RPE 9
4
Hammer Curl
3
10-12 reps
RPE 9
5
Face Pull
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
2
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 9.5
3
Single Arm Row (Cable)
3
10 reps
RPE 9.5
4
Hammer Curl
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@6
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8-10 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@6
3
Lat Pulldown
3 Sets
10-12 Reps
@6
4
Seated Row (Cable)
3 Sets
12-15 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@6
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
@6
2
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6
4
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@6
5
Hanging Leg Raise
3 Sets
15 Reps
@6
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@6
3
Hamstring Curl
3 Sets
12-15 Reps
@6
4
Standing Calf Raise
3 Sets
15-20 Reps
@6
5
Wood Chop
3 Sets
12 Reps
@6
Day 5
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
@6
2
Seated Military Press (Smith Machine)
4 Sets
8-10 Reps
@6
3
Single Arm Row (Cable)
3 Sets
12 Reps
@6
4
Hammer Curl
3 Sets
12-15 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6