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BoostcampPNG

Hypertrophy program

by Alfonso Cupido
3 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2024 10:07
  • Last Edited
    Jul 24, 2024 02:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
4
Single Arm Tricep Extension (Cable)
5
12 reps
5
Hammer Curl
4
12 reps
6
Rear Delt Fly (Dumbbell)
5
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
3
Shrug (Dumbbell)
3
15 reps
4
Hip Thrust (Barbell)
5
10 reps
5
Back Extension
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
5
12 reps
3
Seated Wide-Grip Row (Cable)
5
12 reps
4
Seated Shoulder Press (Dumbbell)
4
10 reps
5
Face Pull
5
15 reps
6
Lateral Raise (Dumbbell)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
3
Leg Extension
5
20 reps
4
Lying Leg Curl
5
20 reps
5
Seated Calf Raise
5
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
2
Bench Press (Close Grip)
5
12 reps
3
Lat Pulldown
5
12 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Lateral Raise (Dumbbell)
5
12 reps
6
Bicep Curl (Dumbbell)
5
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps