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BoostcampPNG

Horsecockery

by Milo G.
3 athletes joined

Program Description

Build muscle and size with a focus on arms & shoulders.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2024 07:55
  • Last Edited
    Dec 30, 2024 01:03
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Sissy Squat
2
10-20 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Dip (Weighted)
3
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Front Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Cable Flexion Row
3
10-15 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Dumbell Skullcrusher
3
8-12 reps
RPE 10
7B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 5
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
6-12 Reps
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
6-12 Reps
@10
4
Calf Raise (Leg Press)
4 Sets
6-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6A
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@9.5
6B
French Press
3 Sets
6-12 Reps
@9.5
7
Leg Curl
2 Sets
6-12 Reps
@10
Day 2
1
Barbell Row
3 Sets
5-10 Reps
@10
2
Overhead Press (Barbell)
3 Sets
5-10 Reps
@10
3
Leg Extension
3 Sets
6-12 Reps
@10
4
Leg Curl
2 Sets
5-10 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
@10
6
Seated Calf Raise
3 Sets
8-12 Reps
@10
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
7B
Hammer Curl
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9.5
2
Lat Pulldown (Neutral Grip)
3 Sets
5-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
6A
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@10
6B
French Press
3 Sets
6-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9.5
2
Sissy Squat
2 Sets
10-20 Reps
@10
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-12 Reps
@10
4
Dip (Weighted)
3 Sets
6-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
7A
Bicep Curl (Cable)
3 Sets
6-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
6-12 Reps
@9.5
2
Front Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Cable Flexion Row
3 Sets
10-15 Reps
@10
4
Leg Curl
2 Sets
5-10 Reps
@10
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
6
Seated Calf Raise
3 Sets
8-12 Reps
@10
7A
Dumbell Skullcrusher
3 Sets
8-12 Reps
@10
7B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10