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KIDIM

by Karl L.
1 athletes joined

Program Description

For friends

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 01, 2024 05:29
  • Last Edited
    May 07, 2024 10:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
6
Standing Calf Raise
3
18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
6
Seated Calf Raise
3
18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
6
Seated Calf Raise
3 Sets
18 Reps
@9
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
6
Standing Calf Raise
3 Sets
18 Reps
@9