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Look big in clothes 5 day split.

by Bob O.
43 athletes joined

Program Description

Looking big in clothes Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms. Monday: Arms/Quads/Hamstring Wednesday: Chest/Back/Neck/Calves Thursday: Arms/Side delt Friday: Quads/Hamstring/Neck/Calves Sunday: Chest/Back/Front+Side delt/Neck/Calves Tuesday/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

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 21, 2024 12:09
  • Last Edited
    Oct 21, 2024 01:15
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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
1A
Long rope incline pushdown
2
12 reps
RPE 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@9.5
1B
Seated db Hammer curl
2 Sets
12 Reps
@9.5
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Single Leg Press
2 Sets
10 Reps
@9.5
6
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9.5
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@9.5
2B
Pull-Up (Weighted)
2 Sets
8 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3B
Neck Curl
3 Sets
60 Reps
@9
4
Meadow Row
2 Sets
12 Reps
@9.5
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@9.5
2A
Tricep Extension (Cable)
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
3A
Lateral Raise (Cable)
2 Sets
15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4A
Powell Raise
2 Sets
15 Reps
@9.5
4B
Wrist Curls
2 Sets
25 Reps
@9
Day 4
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@9.5
2
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
3
Leg Curl
2 Sets
9 Reps
@9.5
4A
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
4B
Neck Curl
3 Sets
100 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@9.5
1B
Pull-Up (Weighted)
2 Sets
9 Reps
@9.5
2A
Bench Press (Dumbbell)
2 Sets
11 Reps
@9.5
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Neck Curl
3 Sets
100 Reps
@9
4
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
5
Seated Calf Raise
2 Sets
15 Reps
@10