Program Description
Look big in clothes. Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms. Monday: Arms/Quads/Hamstring Wednesday: Chest/Back/Shoulders/Neck/Calves Friday: Arms/Chest/Quads/Hamstring Sunday: Chest/Back/Shoulders/Neck/Calves Tuesday/Thursday/Saturday= restday Form of progressive overload: Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise. Please pay attention to exercise instructions!!!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 31, 2024 08:04
- Last EditedDec 10, 2024 05:17
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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
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Long rope incline pushdown2 Sets
12 Reps
@10
1B
Seated db Hammer curl2 Sets
12 Reps
@10
2A
Long rope standing overhead ext2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)3 Sets
15 Reps
@10
4
Single Leg Press2 Sets
10 Reps
@10
5
Leg Extension1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)2 Sets
6 Reps
@9
1B
Standing Calf Raise3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)3 Sets
8 Reps
@10
2B
Neck Curl3 Sets
60 Reps
@9
3A
AD Press2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)2 Sets
9 Reps
@10
4
Meadow Row2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)2 Sets
12 Reps
@10
2A
Long rope standing overhead ext2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)2 Sets
AMRAP
@9
5
Hip Adductor (Machine)1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)3 Sets
11 Reps
@10
2B
Neck Curl3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)2 Sets
10 Reps
@10
3B
Barbell Row2 Sets
10 Reps
@9.5
4
Powell Raise2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)2 Sets
AMRAP
@10
6
Seated Calf Raise3 Sets
15 Reps
@10