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היפרטרופיה אח שלי

by Or S.

Program Description

להתחזקק🙏🤙😲😼

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 31, 2024 07:23
  • Last Edited
    Aug 31, 2024 09:43
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Hamstring Curl
2 Sets
12-15 Reps
@10
2
Squat (Smith Machine)
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Back Extension (Weighted)
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
4 Sets
10-15 Reps
@10
6
Wrist Curls
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@10
3
Seated Row (Cable)
2 Sets
10-15 Reps
@10
4
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5
Larsen Press (Barbell)
3 Sets
8-12 Reps
@10
6
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
7
Cable Crossover
2 Sets
10-15 Reps
@10
Day 3
1
Y Raise
5 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
5 Sets
10-15 Reps
@10
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Spider Curl
4 Sets
10-15 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2
Hip Thrust (Barbell)
2 Sets
15-20 Reps
@9
3
Hamstring Curl
2 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Barbell)
2 Sets
10-15 Reps
@9
5
Leg Extension
2 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
6
Seated Row (Cable)
2 Sets
10-15 Reps
@10
Day 6
1
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@10
2
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
3
Incline Hammer Curl
3 Sets
10-15 Reps
@10
4
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
5
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
6
French Press
3 Sets
10-15 Reps
@10
7
Wrist Curls
3 Sets
15-20 Reps
@10