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BoostcampPNG

3 split superset workout

by seungju P.

Program Description

Time to big

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 28, 2024 03:47
  • Last Edited
    Nov 21, 2024 04:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
5
Seated Row (Cable)
3
10-12 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3+ reps
5+ reps
95%
80%
2A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9.5
3
Shoulder Press (Plate Loaded)
2
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 10
7
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
2
8-10 reps
RPE 10
4
Standing Leg Curl
2
12-15 reps
RPE 10
5
One Leg Extension
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 8.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
High Row
3
10-12 reps
RPE 10
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
7
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9.5
5
Face Pull
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-12 reps
RPE 10
2
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
4
Alternating Dumbbell Curl
2
1
12-15 reps
12-15 reps
RPE 10
-
5
Face Away Cable Curl
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
1 Set
AMRAP
95%
2
Deadlift (Barbell)
1 Set
AMRAP
95%
3
Hack Squat
2 Sets
8-10 Reps
@10
4
Standing Leg Curl
2 Sets
12-15 Reps
@10
5
One Leg Extension
2 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
2
Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
4
Lat Pulldown
3 Sets
10-12 Reps
@10
5
Seated Row (Cable)
3 Sets
10-12 Reps
@10
6
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
3+ Reps
5+ Reps
95%
80%
2A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9.5
2B
Rear Delt Fly (Dumbbell)
4 Sets
20 Reps
@9.5
3
Shoulder Press (Plate Loaded)
2 Sets
8-12 Reps
@10
4
Alternating Dumbbell Curl
3 Sets
12-15 Reps
@10
5
Face Away Cable Curl
3 Sets
12-15 Reps
@10
6
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
@10
7
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 4
1
Straight Arm Pulldown
2 Sets
10-15 Reps
@8.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Lat Pulldown
3 Sets
10-12 Reps
@10
4
High Row
3 Sets
10-12 Reps
@10
5
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
7
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
Day 5
1
Seated Military Press (Smith Machine)
3 Sets
8-12 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9.5
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9.5
4
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9.5
5
Face Pull
3 Sets
10-15 Reps
@9.5
Day 6
1
Close Grip Bench Press (Smith Machine)
2 Sets
8-12 Reps
@10
2
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
@10
3A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9.5
3B
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
4
Alternating Dumbbell Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
-
5
Face Away Cable Curl
3 Sets
12-15 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10