Program Description
Hypertrophy. Decide yourself if you want to do Torso 1, Bro Day 1, Legs 1, Torso 2, Bro Day 2, Legs 2, Rest OR Torso 1, Bro Day 1, Legs 1, Rest, Torso 2, Bro Day 2, Legs 2, Rest
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 26, 2024 03:19
- Last EditedMay 08, 2024 02:36
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-10 reps
RPE 10
2
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Face Pull
3
15-20 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 3
#
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 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 9
5
Arnold Press
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Decline Bench Sit Up
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Neck Extension
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)3 Sets
6-10 Reps
@8
2
Pullover (Dumbbell)3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown3 Sets
8-12 Reps
@10
Day 2
1
JM Press4 Sets
6-10 Reps
@10
2
Preacher Curl (Barbell)4 Sets
6-10 Reps
@10
3
Lateral Raise (Machine)3 Sets
10-15 Reps
@10
4
Face Pull3 Sets
15-20 Reps
@10
5
Hammer Curl3 Sets
10-15 Reps
@10
Day 3
1
Platz Squat3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@8
3
Leg Extension3 Sets
10-15 Reps
@10
4
Dragon Flag3 Sets
AMRAP
@10
5
Neck Extension3 Sets
15-20 Reps
@8
Day 5
1
Tricep Pushdown (Cable)4 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@10
4
Reverse Pec Deck3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat3 Sets
4-8 Reps
@8
2
Good Morning3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up3 Sets
10-20 Reps
@10
4
Lying Leg Curl3 Sets
10-15 Reps
@10
5
Neck Extension3 Sets
15-20 Reps
@8
Day 4
1
Reverse Grip Bench Press (Smith Machine)3 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)3 Sets
AMRAP
@10
3
Dip (Bodyweight)3 Sets
AMRAP
@10
4
Dumbbell Row3 Sets
8-12 Reps
@9
5
Arnold Press4 Sets
8-12 Reps
@9