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BoostcampPNG

HyperMass

by Simon N.
2 athletes joined

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

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 26, 2024 03:19
  • Last Edited
    Nov 07, 2024 11:32
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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 (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 Pulldown
3 Sets
8-12 Reps
@10
Day 2
1
JM Press
4 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 Pull
3 Sets
15-20 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
Day 3
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
@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 Deck
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
@10
Day 6
1
Hack Squat
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Decline Bench Sit Up
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Neck Extension
3 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 Row
3 Sets
8-12 Reps
@9
5
Arnold Press
4 Sets
8-12 Reps
@9