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by Anonymous
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Program Description

Getting big! Add a set to any exercise you feel necessary

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2025 11:49
  • Last Edited
    Feb 17, 2025 12:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
Leg Extension
2
AMRAP
RPE 10
7
Hip Abductor (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
2
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Reverse Lunge (Dumbbell)
2
10 reps
RPE 10
6
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Hammer Curl (Cable)
3 Sets
10-15 Reps
@10
2
Behind-The-Neck Press (Smith Machine)
2 Sets
10-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
4
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
5
JM Press (Smith Machine)
1 Set
1 Set
5-7 Reps
7-10 Reps
@10
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 4
1
Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
4
Kelso Shrug/Incline Row
1 Set
6-8 Reps
@10
5
Pull-Up (Assisted)
3 Sets
10-15 Reps
@10
6
Y Raise
3 Sets
10-15 Reps
@10
Day 2
1
Face Pull
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
5-7 Reps
7-10 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-10 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Behind-the-Neck Lat Pulldown
2 Sets
10-15 Reps
@10
6
Kroc Row
2 Sets
6-8 Reps
@10
Day 5
1
Seated Hammer Curl
2 Sets
10-15 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
3
French Press
4 Sets
8-12 Reps
@10
4
Skull Crusher (Bodyweight)
2 Sets
AMRAP
@10
5
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
6
Split Squat (Dumbbell)
1 Set
10-15 Reps
@10
7
Stiff Leg Deadlift (Dumbbell)
4 Sets
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
2
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@10
@10
4
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
6
Leg Extension
2 Sets
AMRAP
@10
7
Hip Abductor (Machine)
1 Set
10-15 Reps
@10