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Cart.Lifts

by Carter A.
1 athletes joined

Program Description

Sickness

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 22, 2024 03:35
  • Last Edited
    May 14, 2024 03:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
62%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
65%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
67%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
72%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
75%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
77%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
82%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
60%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
62%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
65%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
67%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
70%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
72%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
75%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
77%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
80%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
82%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
60%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
62%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
65%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
67%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
70%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
72%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
77%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
80%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
82%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
60%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
62%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
65%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
67%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
70%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
72%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
75%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
77%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
80%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
82%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
60%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
62%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
65%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
67%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
70%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
72%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
77%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
80%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
82%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
60%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
62%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
62%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
62%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
62%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
62%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7