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arm shoulder upper lower

by
1 athletes joined

Program Description

for intermediate lifters specialize in lacking arms and shoulders to avoid the "spider physique"

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 25, 2024 08:14
  • Last Edited
    Nov 25, 2024 09:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Standing Calf Raise
1 Set
100 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8-9.5
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
5-8 Reps
@8
5
JM Press
3 Sets
10 Reps
@8
6
Neck Curl
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 2
1
Standing Calf Raise
1 Set
100 Reps
@6
2
Underhand Lat Pulldown
4 Sets
5-8 Reps
@8
3
Barbell Row
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Leg Extension
4 Sets
8-10 Reps
@8
6
Squat (Smith Machine)
3 Sets
8 Reps
@6
7
Cable Crunch
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@6
Day 3
1
Standing Calf Raise
1 Set
100 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8-9.5
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
5-8 Reps
@8
5
JM Press
3 Sets
10 Reps
@8
6
Neck Curl
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 4
1
Standing Calf Raise
1 Set
100 Reps
@6
2
Underhand Lat Pulldown
4 Sets
5-8 Reps
@8
3
Barbell Row
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Leg Extension
4 Sets
8-10 Reps
@8
6
Squat (Smith Machine)
3 Sets
8 Reps
@6
7
Cable Crunch
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@6