logo
BoostcampPNG

Muscle Builder

by JD C.

Program Description

My 12 week Muscle Building Workout. Last set of each exercise I do a drop set. Also, try to keep up with the weight you do each exercise and increase that each week.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2025 06:07
  • Last Edited
    Feb 16, 2025 06:29
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
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
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
15-20 Reps
8-12 Reps
5-8 Reps
@5-6
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
5-8 Reps
@5-6
@7-8
@8-9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
12-20 Reps
8-15 Reps
@5-7
@6-8
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
8-12 Reps
@6-7
@7-8
5
Bent Over Row (Barbell)
2 Sets
1 Set
10-15 Reps
8-12 Reps
@6-7
@7-8
6
Dip (Bodyweight)
3 Sets
15-20 Reps
@7
7
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
6-10 Reps
@7
@8
Day 2
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
5-10 Reps
@6
@7
@8
2
Belt Squat
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
5-10 Reps
@6
@7
@8
3
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
8-12 Reps
@6
@7
@8
4
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
8-12 Reps
@6
@7
@8
5
Leg Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
8-12 Reps
@6
@7
@8
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15-20 Reps
12-16 Reps
10-15 Reps
@6
@7
@8
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
15-20 Reps
8-12 Reps
5-8 Reps
@5-6
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
5-8 Reps
@5-6
@7-8
@8-9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
12-20 Reps
8-15 Reps
@5-7
@6-8
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
8-12 Reps
@6-7
@7-8
5
Bent Over Row (Barbell)
2 Sets
1 Set
10-15 Reps
8-12 Reps
@6-7
@7-8
6
Dip (Bodyweight)
3 Sets
15-20 Reps
@7
7
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
6-10 Reps
@7
@8