Program Description
The purpose of this program is to provide novice's with a high amount of exercise selection. The intensity is pushed up with sets nearing failure to compensate for the lower amount of sets. There is a high emphasis on the upper body, but still enough volume for the legs to grow as well.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 23, 2024 08:08
- Last EditedAug 23, 2024 08:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)1 Set
2 Sets
8 Reps
8 Reps
@8
@9
2A
Bench Press (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@10
2B
Underhand Lat Pulldown1 Set
1 Set
10 Reps
10 Reps
@9
@10
3A
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3B
Barbell Row1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Leg Curl3 Sets
10 Reps
@9
5A
Preacher Curl (EZ Bar)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5B
Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1
Romanian Deadlift (Barbell)1 Set
2 Sets
10 Reps
10 Reps
@8
@9
2A
Incline Bench Press (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@9
@10
2B
Pull-Up (Bodyweight)1 Set
1 Set
10 Reps
10 Reps
@9
@10
3A
Single Arm Row (Cable)1 Set
1 Set
10 Reps
10 Reps
@9
@10
3B
Pec Deck (Machine)1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Leg Extension3 Sets
12 Reps
@9
5A
Hammer Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 3
1A
Pull-Up (Weighted)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
1B
Bench Press (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Leg Press1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3A
Incline Chest Press (Machine)1 Set
1 Set
8 Reps
8 Reps
@9
@10
3B
T-Bar Row1 Set
1 Set
8 Reps
8 Reps
@9
@10
4A
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4B
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lateral Raise (Cable)2 Sets
1 Set
12 Reps
12 Reps
@9
@10