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BoostcampPNG

TREMBOLORC

by Giovani S.
1 athletes joined

Program Description

Novice hypertrophy adapted for lower back issues

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 02, 2024 08:26
  • Last Edited
    Jan 13, 2025 10:35
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 2
1
Split Squat (Dumbbell)
5 Sets
10 Reps
@8
2
Leg Extension
4 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Leg Curl
4 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@7
6
Seated Calf Raise
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Pec Deck (Machine)
4 Sets
12 Reps
@8
4
Dip (Weighted)
4 Sets
10 Reps
@8
5
French Press
3 Sets
8 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
12 Reps
@10
2
Lat Pulldown
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Seated Row (Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
T-Bar Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Front Raise
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8