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BoostcampPNG

Muscle making program

by Noah C.

Program Description

To put on muscle mass and weight to then shred down to a low body fat

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 03, 2024 06:37
  • Last Edited
    Oct 03, 2024 07:06
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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
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
2
Lat Pulldown
2 Sets
8 Reps
@10
3
Seated Row (Cable)
2 Sets
8 Reps
@10
4
Lat Pullover
2 Sets
8 Reps
@10
5
Barbell Row
2 Sets
6 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
12 Reps
@10
7
Shrug (Dumbbell)
2 Sets
8 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
8 Reps
@10
3
Chest Fly (Cable)
2 Sets
8 Reps
@10
4
Low To High Fly (cable)
2 Sets
8 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
@10
2
Leg Press
1 Set
8 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Lying Leg Curl
2 Sets
8 Reps
@10
5
Seated Calf Raise
2 Sets
12 Reps
@10
Day 4
1
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
2
Hammer Curl
2 Sets
8 Reps
@10
3
Bicep Curl (Cable)
2 Sets
8 Reps
@10
4
Bicep Curl (Barbell)
1 Set
12 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6
Skull Crusher (Dumbbell)
2 Sets
8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
9
Seated Dip (Machine)
2 Sets
6 Reps
@10
10
Lateral Raise (Cable)
2 Sets
12 Reps
@10
11
Lateral Raise (Dumbbell)
1 Set
8 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
2
Lat Pulldown
2 Sets
8 Reps
@10
3
Seated Row (Cable)
2 Sets
8 Reps
@10
4
Lat Pullover
2 Sets
8 Reps
@10
5
Barbell Row
2 Sets
6 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
12 Reps
@10
7
Shrug (Dumbbell)
2 Sets
8 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
8 Reps
@10
3
Chest Fly (Cable)
2 Sets
8 Reps
@10
4
Low To High Fly (cable)
2 Sets
8 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12 Reps
@10