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BoostcampPNG

Insane size in 12 weeks

by Brennan H.

Program Description

Tran for the most amount of muscle possible

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 30, 2024 05:29
  • Last Edited
    Jun 15, 2024 12:52

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10