Program Description
NOTICE : I am NOT Responsible of any injuries that occur while running the program , I am not a Personal trainer NOR a coach . I am a guy who just wants to get jacked and strong. For this program you need to be intermediate , i think have not reached advanced yet to make it for advanced people.Bear with me . Look Any critiques are welcome :) Samer.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJul 20, 2024 12:16
- Last EditedJan 07, 2025 06:29
To Start The Program
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8
2A
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
2B
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
3A
T-Bar Row
3
12-15 reps
RPE 7.5
3B
Upright Row (Cable)
3
15-20 reps
RPE 7.5
3C
Face Pull
3
AMRAP
RPE 10
4A
Seated Military Press (Barbell)
3
12-15 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Split Squat Front Foot Elevated (Smith Machine)
3
12-15 reps
RPE 8.5
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15-20 reps
RPE 7.5
1B
Wrist Curls
3
15-20 reps
RPE 7.5
2A
Leg Curl
3
15-20 reps
RPE 7.5
2B
Hip Adductor (Machine)
3
15-20 reps
RPE 7.5
3A
Hack Squat
1
2
6-10 reps
8-12 reps
RPE 10
RPE 8
3B
Sissy Squat
3
AMRAP
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 7
5A
Back Extension (Weighted)
3
8-10 reps
RPE 8
5B
Neck Curl
3
20-30 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Bicep Curl (Barbell)
3
8-15 reps
RPE 8.5
2A
Pull-Up (Assisted)
3
15-20 reps
RPE 8
2B
Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4A
Barbell Row
3
12-15 reps
RPE 7.5
4B
Shrug (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 10
2A
Seated Hamstring Curl
3
15-20 reps
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Sissy Squat
3
AMRAP
RPE 8
4B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
12-15 reps
RPE 8
1B
Hammer Curl (Cable)
3
12-15 reps
RPE 7.5
2A
Dumbbell Row
3
8-10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
15-20 reps
RPE 7.5
2C
Bench Press (Close Grip)
3
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7.5
3B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
4A
High Row
3
10-12 reps
RPE 8
4B
Wrist Curls
3
15-20 reps
RPE 8
5
Neck Extension
3
15-20 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 5
1A
Dip (Assisted)3 Sets
12-15 Reps
@8
1B
Hammer Curl (Cable)3 Sets
12-15 Reps
@7.5
2A
Dumbbell Row3 Sets
8-10 Reps
@8
2B
Skull Crusher (Barbell)3 Sets
15-20 Reps
@7.5
2C
Bench Press (Close Grip)3 Sets
AMRAP
@10
3A
Bench Press (Dumbbell)3 Sets
12-15 Reps
@7.5
3B
One Arm Lateral Raise (Cable)3 Sets
15-20 Reps
@7.5
4A
High Row3 Sets
10-12 Reps
@8
4B
Wrist Curls3 Sets
15-20 Reps
@8
5
Neck Extension3 Sets
15-20 Reps
@7.5
Day 1
1A
Underhand Lat Pulldown3 Sets
8-12 Reps
@8.5
1B
Single Arm Tricep Extension (Cable)3 Sets
12-15 Reps
@8
2A
Bench Press (Close Grip)3 Sets
8-12 Reps
@8.5
2B
Seated Dumbbell Curl3 Sets
12-15 Reps
@8.5
3A
T-Bar Row3 Sets
12-15 Reps
@7.5
3B
Upright Row (Cable)3 Sets
15-20 Reps
@7.5
3C
Face Pull3 Sets
AMRAP
@10
4A
Seated Military Press (Barbell)3 Sets
12-15 Reps
@7.5
4B
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@7.5
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8.5
1B
Bicep Curl (Barbell)3 Sets
8-15 Reps
@8.5
2A
Pull-Up (Assisted)3 Sets
15-20 Reps
@8
2B
Tricep Extension (Cable)3 Sets
12-15 Reps
@8
3A
Seated Overhead Press (Barbell)3 Sets
8-10 Reps
@8
3B
Lateral Raise (Cable)3 Sets
12-15 Reps
@8
4A
Barbell Row3 Sets
12-15 Reps
@7.5
4B
Shrug (Barbell)3 Sets
AMRAP
@10
Day 4
1
Hip Thrust (Barbell)2 Sets
15 Reps
@10
2A
Seated Hamstring Curl3 Sets
15-20 Reps
@8
2B
Seated Calf Raise3 Sets
12-15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@7
4A
Sissy Squat3 Sets
AMRAP
@8
4B
Reverse Wrist Curl (Dumbbell)3 Sets
15-20 Reps
@8.5
5
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@8
Day 2
1A
Standing Calf Raise3 Sets
15-20 Reps
@7.5
1B
Wrist Curls3 Sets
15-20 Reps
@7.5
2A
Leg Curl3 Sets
15-20 Reps
@7.5
2B
Hip Adductor (Machine)3 Sets
15-20 Reps
@7.5
3A
Hack Squat1 Set
2 Sets
6-10 Reps
8-12 Reps
@10
@8
3B
Sissy Squat3 Sets
AMRAP
@10
4
Split Squat Front Foot Elevated (Smith Machine)3 Sets
12-15 Reps
@8.5
5A
Back Extension (Weighted)3 Sets
8-10 Reps
@8
5B
Neck Curl3 Sets
20-30 Reps
@7.5