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BoostcampPNG

GURAY'S HYPERTHROPHY

by Hakan Bartu O.
25 athletes joined

Program Description

HYPERTHROPHY

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 07, 2024 09:12
  • Last Edited
    Aug 28, 2024 06:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10