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BoostcampPNG

Full body workout

by Amir A.
5 athletes joined

Program Description

Split body workout for 5 days 1st Day : Chest & biceps 2nd Day : Back & triceps 3rd Day : Shoulder & biceps 4th Day : Arms 5th Day : Legs

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 17, 2024 03:50
  • Last Edited
    Aug 21, 2024 08:51
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
7
Hammer Curl
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Barbell Row
3 Sets
10-12 Reps
@6.5
4
Dumbbell Row
3 Sets
10-12 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
7
Single Arm Pushdown
3 Sets
10-12 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Arnold Press
3 Sets
8-10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
4
High Pull
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7.5
6
Hammer Curl
3 Sets
10-12 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
2
Hammer Curl
3 Sets
10-12 Reps
@6.5
3
Concentration Curl
3 Sets
10-12 Reps
@6.5
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
5
French Press
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
4
Leg Curl
1 Set
10-12 Reps
@6.5
5
Leg Press
3 Sets
10-12 Reps
@6.5
6
Seated Calf Raise
3 Sets
10-12 Reps
@6.5