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BoostcampPNG

Daaaamn Arms

by Mohammed Benallal

Program Description

💪🏾🤝💉Huge arms.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 08, 2025 10:31
  • Last Edited
    Jan 14, 2025 09:27
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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 (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Week 1
1 / 10 Weeks
Day 3
1
Couch Stretch
1 Set
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
10 Reps
12 Reps
@9.5
@9
@8.5
@8
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@8.5
@8.5
3A
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
3B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9.5
4A
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
4B
Shrug (Dumbbell)
3 Sets
12-16 Reps
@9.5
5
Dumbbell Row
2 Sets
10 Reps
@9
Day 4
1A
Leg Curl
3 Sets
10-12 Reps
@9
1B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@8.5
@8.5
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@8.5
@8.5
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@8
5
Seated Calf Raise
3 Sets
10-12 Reps
@9.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9.5
@8.5
2A
Skull Crusher (Barbell)
3 Sets
10 Reps
@8.5
2B
Narrow Push Up
3 Sets
AMRAP
@8.5
3
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@8
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
5
Face Pull
3 Sets
8-16 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9.5
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8.5
4A
21s (EZ Bar)
2 Sets
1 Set
7 Reps
6 Reps
@9.5
@9.5
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
5A
Chest Fly (Machine)
3 Sets
8-12 Reps
@8.5
5B
Hammer Curl
3 Sets
8 Reps
@7.5