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BoostcampPNG

muscle mass program

by elias v
1 athletes joined

Program Description

This program is for max muscle gains and you need full gym for this

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 10, 2024 06:57
  • Last Edited
    Dec 03, 2024 12:12
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START THE PROGRAM
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Seated Military Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
6 Reps
4 Reps
@10
@10
@10
@10
2
Deadlift (Barbell)
1 Set
1 Set
6 Reps
2 Reps
@10
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
AMRAP
@10
4
Leg Curl
4 Sets
AMRAP
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Straight Leg Calf Raise
2 Sets
2 Sets
12 Reps
20 Reps
@10
@10
7
Seated Calf Raise
2 Sets
AMRAP
@10
8
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Incline Cable Fly
4 Sets
12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
6
Preacher Curl (Dumbbell)
3 Sets
AMRAP
@10
7
Hammer Curl
3 Sets
AMRAP
@10
Day 4
1
Barbell Row
2 Sets
10 Reps
@10
2
T-Bar Row
1 Set
20 Reps
@10
3
Standing Pullover (Cable)
2 Sets
AMRAP
@10
4
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
5
Single Arm Iso Row
2 Sets
AMRAP
@10
6
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
8
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
9
Seated Dip (Machine)
4 Sets
AMRAP
@10
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Seated Military Press (Smith Machine)
2 Sets
AMRAP
@10
4
Seated Front Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6
Lying Side Lateral Raise
2 Sets
AMRAP
@10
7
Shrug (Barbell)
2 Sets
12 Reps
@10
8
Shrug (Dumbbell)
3 Sets
15 Reps
@10