Program Description
Hybrid athlete and power building type program. Max every 6 weeks.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Powerbuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedApr 29, 2024 01:48
- Last EditedJul 07, 2024 02:51
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ice Bath
1
15 mins
RPE 8
2
Hot Bath
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ice Bath
1
15 mins
RPE 8
2
Hot Bath
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hot Bath
1
15 mins
RPE 8
2
Ice Bath
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hot Bath
1
15 mins
RPE 8
2
Ice Bath
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 3
1
Bicep Curl (Dumbbell)2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 2
1
Lat Pulldown2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)4 Sets
8 Reps
@9
6
Upright Row (Barbell)4 Sets
8 Reps
@9
Day 5
1
Sit Up3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)3 Sets
10 Reps
@8
3
Run2 Sets
6 mins
@9
Day 4
1
Leg Press (45 Degrees)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise8 Sets
12 Reps
@8