Program Description
Program from Dorian Yates training video “Blood and guts”
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMay 29, 2024 04:19
- Last EditedJun 20, 2024 12:37
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
6-8 reps
RPE 6
RPE 10
3
Incline Fly Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
1
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
6
Single Arm Preacher Curl Machine
1
6-8 reps
RPE 10
7
Hammer Curl
1
8-10 reps
RPE 10
8
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 6
RPE 6
4
Dumbbell Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Single Arm Pushdown
1
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
1
10-12 reps
8-10 reps
RPE 6
RPE 10
3
High Bar Squat (Barbell)
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
4
Stiff Leg Deadlift
1
1
8-10 reps
6-8 reps
RPE 6
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
6-10 reps
RPE 10
7
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
10-15 reps
RPE 10
9
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
2
Underhand Lat Pulldown
1
1
6-10 reps
6-8 reps
RPE 6
RPE 10
3
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 6
RPE 10
4
Chest Supported T Bar Row
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
8
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
8-12 Reps
6-8 Reps
@6
@10
2
Bench Press (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
3
Incline Fly Press (Dumbbell)1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@6
4
Chest Fly (Cable)1 Set
8-10 Reps
@10
5
Incline Curl (Dumbbell)1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
6
Single Arm Preacher Curl Machine1 Set
6-8 Reps
@10
7
Hammer Curl1 Set
8-10 Reps
@10
8
Farmer's Walk (Weighted)3 Sets
AMRAP
@10
Day 2
1
Pullover (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
2
Underhand Lat Pulldown1 Set
1 Set
6-10 Reps
6-8 Reps
@6
@10
3
Barbell Row1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@6
4
Dumbbell Row1 Set
6-8 Reps
@10
5
Rear Delt Fly (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Rear Delt Fly (Machine)1 Set
8-10 Reps
@10
7
Romanian Deadlift (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
8
Decline Crunch (Weighted)3 Sets
10-15 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@10
2
Lateral Raise (Dumbbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
3
Lateral Raise (Cable)1 Set
10-15 Reps
@10
4
Shrug (Barbell)1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@10
5
Tricep Pushdown (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)1 Set
8-10 Reps
@10
7
Single Arm Pushdown1 Set
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)3 Sets
8-10 Reps
@10
Day 4
1
Leg Extension1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
2
Leg Press (45 Degrees)1 Set
1 Set
10-12 Reps
8-10 Reps
@6
@10
3
High Bar Squat (Barbell)1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
4
Stiff Leg Deadlift1 Set
1 Set
8-10 Reps
6-8 Reps
@6
@10
5
Lying Leg Curl1 Set
6-10 Reps
@10
6
Seated Hamstring Curl1 Set
6-10 Reps
@10
7
Standing Calf Raise1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@10
8
Seated Calf Raise1 Set
10-15 Reps
@10
9
Decline Crunch (Weighted)3 Sets
10-15 Reps
@10