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BoostcampPNG

Pure hypertrophy 5 day program

by rafael Morren
3 athletes joined
4.0
(1 rating)

Program Description

This intermediate to advanced program focuses heavily on delts and has a 3x week frequency for the upper body and a frequency of 2x week for the lower body. The arms and delts are pretty much hit 5 times a week.o

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 05, 2024 08:26
  • Last Edited
    Oct 03, 2024 02:52
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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
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 7
2A
Upright Row (Cable)
3
10-15 reps
RPE 7
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 7
5A
Flat Laying Db Curl
2
10-15 reps
RPE 7
5B
Incline Seated Lateral Raise
3
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8
2A
Upright Row (Cable)
3
10-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 8
5A
Flat Laying Db Curl
3
10-15 reps
RPE 8
5B
Incline Seated Lateral Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 9
2A
Upright Row (Cable)
4
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
4
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 10
2A
Upright Row (Cable)
4
10-15 reps
RPE 10
2B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
4
5-12 reps
RPE 10
5A
Flat Laying Db Curl
3
10-15 reps
RPE 10
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
2
5-8 reps
RPE 6
2A
Upright Row (Cable)
2
10-15 reps
RPE 6
2B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
3
Seated Row (Cable)
2
10-15 reps
RPE 6
4
Pull-Up (Neutral Grip, Bodyweight)
1
5-12 reps
RPE 6
5A
Flat Laying Db Curl
2
10-15 reps
RPE 6
5B
Incline Seated Lateral Raise
2
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 7
2A
Upright Row (Cable)
3
10-15 reps
RPE 7
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 7
5A
Flat Laying Db Curl
2
10-15 reps
RPE 7
5B
Incline Seated Lateral Raise
3
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8
2A
Upright Row (Cable)
3
10-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 8
5A
Flat Laying Db Curl
3
10-15 reps
RPE 8
5B
Incline Seated Lateral Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 9
2A
Upright Row (Cable)
4
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
4
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 10
2A
Upright Row (Cable)
4
10-15 reps
RPE 10
2B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
4
5-12 reps
RPE 10
5A
Flat Laying Db Curl
3
10-15 reps
RPE 10
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
2
5-8 reps
RPE 6
2A
Upright Row (Cable)
2
10-15 reps
RPE 6
2B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
3
Seated Row (Cable)
2
10-15 reps
RPE 6
4
Pull-Up (Neutral Grip, Bodyweight)
1
5-12 reps
RPE 6
5A
Flat Laying Db Curl
2
10-15 reps
RPE 6
5B
Incline Seated Lateral Raise
2
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 7
1B
Partial Lateral Raise (Cable)
3
12-20 reps
RPE 7
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 7
3
Leg Extension
3
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
4-6 reps
RPE 7
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 7
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 8
1B
Partial Lateral Raise (Cable)
3
12-20 reps
RPE 8
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Stiff Leg Deadlift
2
4-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Leg Press (45 Degrees)
5
8-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Stiff Leg Deadlift
3
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 10
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 10
2
Leg Press (45 Degrees)
5
8-15 reps
RPE 9.5
3
Leg Extension
4
10-15 reps
RPE 10
4
Stiff Leg Deadlift
3
4-6 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9.5
6
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
1
5-10 reps
RPE 6
1B
Partial Lateral Raise (Cable)
1
12-20 reps
RPE 6
2
Squat (Smith Machine)
1
6-10 reps
RPE 6
3
Leg Extension
2
10-15 reps
RPE 6
4
Stiff Leg Deadlift
1
4-6 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 7
1B
Partial Lateral Raise (Cable)
3
12-20 reps
RPE 7
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 7
3
Leg Extension
3
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
4-6 reps
RPE 7
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 7
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 8
1B
Partial Lateral Raise (Cable)
3
12-20 reps
RPE 8
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Stiff Leg Deadlift
2
4-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Leg Press (45 Degrees)
5
8-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Stiff Leg Deadlift
3
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 10
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 10
2
Leg Press (45 Degrees)
5
8-15 reps
RPE 9.5
3
Leg Extension
4
10-15 reps
RPE 10
4
Stiff Leg Deadlift
3
4-6 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9.5
6
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
1
5-10 reps
RPE 6
1B
Partial Lateral Raise (Cable)
1
12-20 reps
RPE 6
2
Squat (Smith Machine)
1
6-10 reps
RPE 6
3
Leg Extension
2
10-15 reps
RPE 6
4
Stiff Leg Deadlift
1
4-6 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7
3
Pec Deck (Machine)
4
8-12 reps
RPE 7
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Upright Row (Cable)
4
8-15 reps
RPE 7
6
Bench Press (Close Grip)
3
4-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Pec Deck (Machine)
4
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Cable)
4
8-15 reps
RPE 8
6
Bench Press (Close Grip)
4
4-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Bench Press (Close Grip)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Barbell Row
4
6-10 reps
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
5
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Bench Press (Close Grip)
5
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Barbell Row
4
6-10 reps
RPE 10
3
Pec Deck (Machine)
4
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
5
10-15 reps
RPE 10
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 10
5
Upright Row (Cable)
4
8-15 reps
RPE 10
6
Bench Press (Close Grip)
5
4-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 6
2
Barbell Row
1
6-10 reps
RPE 6
3
Pec Deck (Machine)
2
8-12 reps
RPE 6
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 6
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 6
5
Upright Row (Cable)
1
8-15 reps
RPE 6
6
Bench Press (Close Grip)
1
4-6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7
3
Pec Deck (Machine)
4
8-12 reps
RPE 7
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Upright Row (Cable)
4
8-15 reps
RPE 7
6
Bench Press (Close Grip)
3
4-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Pec Deck (Machine)
4
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Cable)
4
8-15 reps
RPE 8
6
Bench Press (Close Grip)
4
4-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Bench Press (Close Grip)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Barbell Row
4
6-10 reps
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
5
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Bench Press (Close Grip)
5
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Barbell Row
4
6-10 reps
RPE 10
3
Pec Deck (Machine)
4
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
5
10-15 reps
RPE 10
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 10
5
Upright Row (Cable)
4
8-15 reps
RPE 10
6
Bench Press (Close Grip)
5
4-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 6
2
Barbell Row
1
6-10 reps
RPE 6
3
Pec Deck (Machine)
2
8-12 reps
RPE 6
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 6
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 6
5
Upright Row (Cable)
1
8-15 reps
RPE 6
6
Bench Press (Close Grip)
1
4-6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 7
4
Leg Curl
3
8-15 reps
RPE 7
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 8
4
Leg Curl
4
8-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 9
4
Leg Curl
5
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
5
5-8 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 10
4
Leg Curl
5
8-15 reps
RPE 10
5
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 6
3
Walking Lunge (Dumbbell)
1
10-20 reps
RPE 6
4
Leg Curl
2
8-15 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 7
4
Leg Curl
3
8-15 reps
RPE 7
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 8
4
Leg Curl
4
8-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 9
4
Leg Curl
5
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
5
5-8 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 10
4
Leg Curl
5
8-15 reps
RPE 10
5
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 6
3
Walking Lunge (Dumbbell)
1
10-20 reps
RPE 6
4
Leg Curl
2
8-15 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 7
3
Upright Row (Cable)
3
8-15 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 8
3
Upright Row (Cable)
3
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Upright Row (Cable)
4
8-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
5
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
5-10 reps
RPE 9
3
Upright Row (Cable)
4
8-15 reps
RPE 9
4
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
5
Partial Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
1B
Partial Incline Press (Dumbbell)
5
5-8 reps
RPE 10
2
Lat Pulldown (Single Arm)
4
5-10 reps
RPE 10
3
Upright Row (Cable)
5
8-15 reps
RPE 10
4
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
5
Partial Lateral Raise (Cable)
5
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6
1B
Partial Incline Press (Dumbbell)
2
5-8 reps
RPE 6
2
Lat Pulldown (Single Arm)
1
5-10 reps
RPE 6
3
Upright Row (Cable)
2
8-15 reps
RPE 6
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 6
5
Partial Lateral Raise (Cable)
2
10-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 7
3
Upright Row (Cable)
3
8-15 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 8
3
Upright Row (Cable)
3
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Upright Row (Cable)
4
8-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
5
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
5-10 reps
RPE 9
3
Upright Row (Cable)
4
8-15 reps
RPE 9
4
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
5
Partial Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
1B
Partial Incline Press (Dumbbell)
5
5-8 reps
RPE 10
2
Lat Pulldown (Single Arm)
4
5-10 reps
RPE 10
3
Upright Row (Cable)
5
8-15 reps
RPE 10
4
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
5
Partial Lateral Raise (Cable)
5
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6
1B
Partial Incline Press (Dumbbell)
2
5-8 reps
RPE 6
2
Lat Pulldown (Single Arm)
1
5-10 reps
RPE 6
3
Upright Row (Cable)
2
8-15 reps
RPE 6
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 6
5
Partial Lateral Raise (Cable)
2
10-20 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Plat Loaded Machine Chestpress
4 Sets
5-8 Reps
@7
2A
Upright Row (Cable)
3 Sets
10-15 Reps
@7
2B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
3
Seated Row (Cable)
3 Sets
10-15 Reps
@7
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
5-12 Reps
@7
5A
Flat Laying Db Curl
2 Sets
10-15 Reps
@7
5B
Incline Seated Lateral Raise
3 Sets
10-15 Reps
@7.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@7
2
Barbell Row
3 Sets
6-10 Reps
@7
3
Pec Deck (Machine)
4 Sets
8-12 Reps
@7
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
4B
Bicep Curl (Cable)
3 Sets
10-15 Reps
@7
5
Upright Row (Cable)
4 Sets
8-15 Reps
@7
6
Bench Press (Close Grip)
3 Sets
4-6 Reps
@7
Day 4
1
Hammer Curl
3 Sets
10-15 Reps
@7
2
High Bar Squat (Barbell)
4 Sets
5-8 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
@7
4
Leg Curl
3 Sets
8-15 Reps
@7
5
Calf Raise (Leg Press)
4 Sets
10-20 Reps
@10
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
1B
Partial Incline Press (Dumbbell)
4 Sets
5-8 Reps
@7
2
Lat Pulldown (Single Arm)
3 Sets
5-10 Reps
@7
3
Upright Row (Cable)
3 Sets
8-15 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@7
5
Partial Lateral Raise (Cable)
3 Sets
10-20 Reps
@7
Day 2
1A
JM Press
3 Sets
5-10 Reps
@7
1B
Partial Lateral Raise (Cable)
3 Sets
12-20 Reps
@7
2
Leg Press (45 Degrees)
4 Sets
8-15 Reps
@7
3
Leg Extension
3 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift
2 Sets
4-6 Reps
@7
5
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@7
6
Calf Raise (Leg Press)
4 Sets
10-20 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
rafael MorrenAge 21, Man
3 months ago
7 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program, especially if you tweak the exercise selection slightly to your anatomy and needs