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Zaide’s Bulk Routine MFer

by zaide meddeb
1 athletes joined

Program Description

Get absolutely swole and huge. great for bulking. definitely not cut oriented.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 24, 2024 04:55
  • Last Edited
    Dec 25, 2024 12:39
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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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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
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Lat Pulldown
2 Sets
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
@10
3
Lat Pulldown (Single Arm)
2 Sets
@10
4
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
@10
5
Wide Grip Pull-Up
2 Sets
@10
6
Rear Delt Fly (Machine)
2 Sets
@10
7
Bent Over Row (Barbell)
2 Sets
@10
8
Bayesian Curl
2 Sets
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
@10
2
Incline Bench Press (Dumbbell)
2 Sets
@10
3
Chest Fly (Machine)
2 Sets
-
4
Dip (Bodyweight)
2 Sets
@10
5
Dip (Assisted)
2 Sets
@10
6
Chest Press (Machine)
2 Sets
@10
7
Single Arm Overhead Tricep Extension
2 Sets
@10
Day 3
1
Squat (Smith Machine)
2 Sets
-
2
Leg Press (45 Degrees)
2 Sets
@10
3
Romanian Deadlift (Trap Bar)
2 Sets
-
4
Leg Curl
2 Sets
@10
5
Leg Extension
2 Sets
@10
6
Hip Abductor (Machine)
2 Sets
@10
7
Abs Crunch (Machine)
2 Sets
-
Day 4
1
Seated Overhead Press (Barbell)
1 Set
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
@10
3
Lying Side Lateral Raise
2 Sets
@10
4
Lateral Raise (Cable)
2 Sets
@10
5
Shoulder Press (Machine)
2 Sets
@10
6
Face Pull
2 Sets
@10
7
Single Arm Rear Delt Cable Fly
2 Sets
@10
8
Standing Calf Raise
3 Sets
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
2 Sets
@10
2
Incline Curl (Dumbbell)
2 Sets
@10
3
Overhead Tricep Extension (Cable)
2 Sets
@10
4
Face Away Cable Curl
2 Sets
@10
5
Tricep Extension (Machine)
2 Sets
@10
6
Bicep Curl (Machine)
2 Sets
@10
7
Wrist Curls
2 Sets
@10
8
Abs Crunch (Machine)
2 Sets
@10