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BoostcampPNG

Gorilla

by Hemza H.
5.0
(1 rating)

Program Description

Get in shape

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 08, 2024 12:50
  • Last Edited
    Jun 21, 2024 12:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
-
-
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5