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BoostcampPNG

Let's Grow‼️

by UltraBeast31
2 athletes joined

Program Description

For people who are in a plateau and want to gain a couple pounds of muscle in 16 weeks.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 17, 2025 06:18
  • Last Edited
    Jan 18, 2025 08:14
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Dip (Assisted)
3 Sets
6-8 Reps
@8-10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@8-10
4
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8-10
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
8-10 Reps
@8-10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
@8-10
2
Seated Row (Cable)
3 Sets
6-8 Reps
@8-10
3
Shrug (Dumbbell)
3 Sets
8-10 Reps
@8-10
4
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@8-10
6
Preacher Curl (Machine)
3 Sets
8-10 Reps
@8-10
7
Reverse Pec Deck
3 Sets
8-10 Reps
@8-10
Day 3
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@8-10
2
Hamstring Curl
3 Sets
8-10 Reps
@8-10
3
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@8-10
4
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8-10
5
Leg Extension
3 Sets
6-8 Reps
@8-10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
1 Set
6-8 Reps
8-10 Reps
@8-10
@8-10
3
Upright Row (Cable)
3 Sets
8-10 Reps
@8-10
4
Bicep Curl (Machine)
3 Sets
6-8 Reps
@8-10
5
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
@8-10
6
Cable Crunch
3 Sets
6-8 Reps
@8-10