Program Description
Tran for the most amount of muscle possible
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 30, 2024 05:29
- Last EditedJun 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.
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 Pulldown2 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 Curl2 Sets
6-12 Reps
@10
7
Reverse Grip Curl2 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 Press1 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 Pushdown2 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 Pulldown2 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 Curl2 Sets
6-12 Reps
@10
7
Reverse Grip Curl2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)2 Sets
8-12 Reps
@10
2
Leg Extension2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)2 Sets
8-12 Reps
@10
5
Seated Calf Raise2 Sets
8-12 Reps
@10
6
Standing Calf Raise2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)2 Sets
8-12 Reps
@10
2
Leg Extension2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)2 Sets
8-12 Reps
@10
5
Seated Calf Raise2 Sets
8-12 Reps
@10
6
Standing Calf Raise2 Sets
8-12 Reps
@10
7
Lying Leg Raise3 Sets
AMRAP
@10
8
Cable Crunch3 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 Press1 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 Pushdown2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)2 Sets
6-12 Reps
@10