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BoostcampPNG

HYPERTROPHY CYCLE

by Gabriel E.
6 athletes joined
4.0
(1 rating)

Program Description

HYPERTROPHY, exercices that give the best hypertrophic stimulus fatigue ratio with mostly free weights and bodyweight

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2024 02:04
  • Last Edited
    Aug 13, 2024 03:45
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Josr G.Age 21, Non-binary
25 days ago
2 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Trifidipulcans