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BoostcampPNG

Beast Mode

by John Rick

Program Description

Progressive Overload. Getting Stronger Every Session.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 02, 2025 01:08
  • Last Edited
    Feb 02, 2025 01:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
8 Reps
@10
2
Single Arm Iso Row
2 Sets
6 Reps
@10
3
Rack Pull (Barbell)
2 Sets
8 Reps
@10
4
Wrist Curls
2 Sets
10 Reps
@10
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
@10
Day 5
1
Walk
1 Set
40 mins
@6
Day 6
1
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
2
Reverse Pec Deck
3 Sets
10 Reps
@10
3
Chest Press (Machine)
2 Sets
8 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@10
5
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
2
Reverse Pec Deck
3 Sets
10 Reps
@10
3
Chest Press (Machine)
2 Sets
8 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@10
5
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
Day 3
1
Leg Extension
3 Sets
8 Reps
@10
2
Lying Leg Curl
3 Sets
8 Reps
@10
3
Leg Press
2 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Abs Crunch (Machine)
3 Sets
8 Reps
@10
Day 4
1
Alternating Dumbbell Curl
2 Sets
6 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
3
Hammer Curl
2 Sets
6 Reps
@10
4
Single Arm Pushdown
2 Sets
10 Reps
@10
5
Bicep Curl (EZ Bar)
2 Sets
6 Reps
@10
Day 7
1
Wide Grip Lat Pulldown
2 Sets
8 Reps
@10
2
Single Arm Iso Row
2 Sets
6 Reps
@10
3
Rack Pull (Barbell)
2 Sets
8 Reps
@10
4
Wrist Curls
2 Sets
10 Reps
@10
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
@10