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BoostcampPNG

Bodybuilding x benchpress

by never juss
3 athletes joined

Program Description

Build muscles and increse bench

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 08, 2024 08:42
  • Last Edited
    Oct 22, 2024 12:12
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
2
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Incline Chest Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Chest Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Skull Crusher
2 Sets
12 Reps
@8
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
15 Reps
12 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lat Prayer
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 3
1
Hack Squat
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@8
@10
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Rear Delt Row
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Lateral Raise (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Wrist Curls
1 Set
2 Sets
20 Reps
20 Reps
@8
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
20 Reps
20 Reps
@8
@10