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BoostcampPNG

Aesthetics god

by Shubham Kumar
16 athletes joined

Program Description

Get a v taper and the aesthetic physique you desire

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 14, 2024 05:06
  • Last Edited
    Jul 29, 2024 05:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8