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BoostcampPNG

Hol me back, Bro!

by Simon N.
2 athletes joined

Program Description

Less legs, more everything else

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2024 02:49
  • Last Edited
    Jul 31, 2024 04:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
4
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10