Program Description
Upper/Lower Gentleman Split with an upper body emphasis. This program utilizes super sets to save time and to ensure adequate volume and frequency for muscle groups. The use of super sets and giant sets will also target "floater" muscle groups like the neck, calves, and abs. This program will have you in the gym 4 days a week. It is intended to be ran with a day of rest in between each day with the only exception being the 3rd and 4th day which will be back to back. Build a body of hulking mass and DIE praising the Lord with that blessed body. Psalms 18:34-45 - "He teaches my hands to make war, So that my arms can bend a bow of bronze. You have also given me the shield of Your salvation; Your right hand has held me up, Your gentleness has made me great. You enlarged my path under me, So my feet did not slip."
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 14, 2024 11:26
- Last EditedMay 16, 2024 02:39
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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
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
2A
Pullover (Dumbbell)
4
6-10 reps
3
Overhead Press (Barbell)
3
6-10 reps
4A
Neck Curl
4
12-20 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6A
Knee Raise (Captain's Chair)
3
12 reps
7
Overhead Tricep Extension (Cable)
4
8-12 reps
8A
Bicep Curl (Barbell)
4
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
2A
Pullover (Dumbbell)
4
6-10 reps
3
Overhead Press (Barbell)
3
6-10 reps
4A
Neck Curl
4
12-20 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6A
Knee Raise (Captain's Chair)
3
12 reps
7
Overhead Tricep Extension (Cable)
4
8-12 reps
8A
Bicep Curl (Barbell)
4
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
2A
Pullover (Dumbbell)
4
6-10 reps
3
Overhead Press (Barbell)
3
6-10 reps
4A
Neck Curl
4
12-20 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6A
Knee Raise (Captain's Chair)
3
12 reps
7
Overhead Tricep Extension (Cable)
4
8-12 reps
8A
Bicep Curl (Barbell)
4
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
2A
Pullover (Dumbbell)
4
6-10 reps
3
Overhead Press (Barbell)
3
6-10 reps
4A
Neck Curl
4
12-20 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6A
Knee Raise (Captain's Chair)
3
12 reps
7
Overhead Tricep Extension (Cable)
4
8-12 reps
8A
Bicep Curl (Barbell)
4
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9-9.5
RPE 9.5-10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 10
4
Overhead Press (Barbell)
3
6-10 reps
RPE 9.5
5A
Neck Curl
4
12-20 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
7A
Knee Raise (Captain's Chair)
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
9A
Bicep Curl (Barbell)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9-9.5
RPE 9.5-10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 10
4
Overhead Press (Barbell)
3
6-10 reps
RPE 9.5
5A
Neck Curl
4
12-20 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
7A
Knee Raise (Captain's Chair)
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
9A
Bicep Curl (Barbell)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9-9.5
RPE 9.5-10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 10
4
Overhead Press (Barbell)
3
6-10 reps
RPE 9.5
5A
Neck Curl
4
12-20 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
7A
Knee Raise (Captain's Chair)
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
9A
Bicep Curl (Barbell)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9-9.5
RPE 9.5-10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 10
4
Overhead Press (Barbell)
3
6-10 reps
RPE 9.5
5A
Neck Curl
4
12-20 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
7A
Knee Raise (Captain's Chair)
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
9A
Bicep Curl (Barbell)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9-9.5
RPE 9.5-10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 10
4
Overhead Press (Barbell)
3
6-10 reps
RPE 9.5
5A
Neck Curl
4
12-20 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
7A
Knee Raise (Captain's Chair)
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
9A
Bicep Curl (Barbell)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9-9.5
RPE 9.5-10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 10
4
Overhead Press (Barbell)
3
6-10 reps
RPE 9.5
5A
Neck Curl
4
12-20 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
7A
Knee Raise (Captain's Chair)
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
9A
Bicep Curl (Barbell)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9-9.5
RPE 9.5-10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 10
4
Overhead Press (Barbell)
3
6-10 reps
RPE 9.5
5A
Neck Curl
4
12-20 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
7A
Knee Raise (Captain's Chair)
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
9A
Bicep Curl (Barbell)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
2A
Pullover (Dumbbell)
4
6-10 reps
3A
Lateral Raise (Dumbbell)
4
12-20 reps
4
Overhead Press (Barbell)
3
6-10 reps
5A
Neck Curl
4
12-20 reps
6
Incline Bench Press (Dumbbell)
3
8-12 reps
7A
Knee Raise (Captain's Chair)
3
12 reps
8
Overhead Tricep Extension (Cable)
4
8-12 reps
9A
Bicep Curl (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
RPE 9
2A
Bench Press (Close Grip)
4
4-10 reps
RPE 9-10
3A
Face Pull
4
12-20 reps
RPE 10
4
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
5A
Squat (Paused)
3
6-10 reps
RPE 9
6
Pinwheel Curl
4
6-12 reps
RPE 9.5
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 9.5
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9A
Leg Extension
3
10-15 reps
RPE 10
10A
Seated Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
2A
Bench Press (Close Grip)
4
4-10 reps
3A
Face Pull
4
12-20 reps
4
Pull-Up (Weighted)
4
5-10 reps
5A
Squat (Paused)
3
6-10 reps
6
Pinwheel Curl
4
6-12 reps
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
8
Seated Hamstring Curl
3
8-12 reps
9A
Leg Extension
3
10-15 reps
10A
Seated Calf Raise
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
2A
Bench Press (Close Grip)
3
4-10 reps
3A
Face Pull
4
12-20 reps
4
Pull-Up (Weighted)
4
5-10 reps
5A
Squat (Paused)
3
6-10 reps
6
Pinwheel Curl
4
6-12 reps
7A
Reverse Wrist Curl (Barbell)
4
6-10 reps
8
Seated Hamstring Curl
3
8-12 reps
9A
Leg Extension
3
10-15 reps
10A
Seated Calf Raise
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
RPE 9
RPE 10
2A
Pullover (Dumbbell)
4
6-10 reps
RPE 9.5
3A
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
4
Overhead Press (Barbell)
4
5-10 reps
RPE 10
5A
Pinwheel Curl
4
6-12 reps
RPE 10
6A
Neck Curl
4
12-20 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9.5
8A
Wrist Curls
4
6-10 reps
RPE 10
9
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
10A
Knee Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
2A
Pullover (Dumbbell)
4
6-10 reps
3A
Preacher Curl (Barbell)
4
6-12 reps
4
Overhead Press (Barbell)
4
5-10 reps
5A
Pinwheel Curl
4
6-12 reps
6A
Neck Curl
4
12-20 reps
7
Overhead Tricep Extension (Cable)
4
8-12 reps
8A
Wrist Curls
4
6-10 reps
9
Tricep Pushdown (Cable)
4
8-12 reps
10A
Knee Raise (Captain's Chair)
3
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-8 reps
2A
Pullover (Dumbbell)
4
6-10 reps
3A
Preacher Curl (Barbell)
4
6-12 reps
4
Overhead Press (Barbell)
4
5-10 reps
5A
Pinwheel Curl
4
6-12 reps
6A
Neck Curl
4
12-20 reps
7
Overhead Tricep Extension (Cable)
4
8-12 reps
8A
Wrist Curls
4
6-10 reps
9
Tricep Pushdown (Cable)
4
8-12 reps
10A
Knee Raise (Captain's Chair)
3
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
RPE 9
2A
Face Pull
4
12-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
4A
Seated Calf Raise
4
10-15 reps
RPE 10
5
Pull-Up (Weighted)
4
5-10 reps
RPE 9.5
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
RPE 10
7
Leg Extension
3
8-15 reps
RPE 10
8A
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
2A
Face Pull
4
12-20 reps
3
Romanian Deadlift (Barbell)
3
6-12 reps
4A
Seated Calf Raise
4
10-15 reps
5
Pull-Up (Weighted)
4
5-10 reps
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
7
Leg Extension
3
8-15 reps
8A
Seated Hamstring Curl
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
2A
Face Pull
4
12-20 reps
3
Romanian Deadlift (Barbell)
3
6-12 reps
4A
Seated Calf Raise
4
10-15 reps
5
Pull-Up (Weighted)
4
5-10 reps
6A
Reverse Wrist Curl (Barbell)
4
6-10 reps
7
Farmer's Walk (Weighted)
3
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
1 Set
3-6 Reps
6-8 Reps
2A
Pullover (Dumbbell)4 Sets
6-10 Reps
3
Overhead Press (Barbell)3 Sets
6-10 Reps
4A
Neck Curl4 Sets
12-20 Reps
5
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
6A
Knee Raise (Captain's Chair)3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
8A
Bicep Curl (Barbell)4 Sets
6 Reps
Day 2
1
JM Press1 Set
Day 3
1
Deadlift (Barbell)3 Sets
1-6 Reps
2A
Bench Press (Close Grip)3 Sets
4-10 Reps
3A
Face Pull4 Sets
12-20 Reps
4
Pull-Up (Weighted)4 Sets
5-10 Reps
5A
Squat (Paused)3 Sets
6-10 Reps
6
Pinwheel Curl4 Sets
6-12 Reps
7A
Reverse Wrist Curl (Barbell)4 Sets
6-10 Reps
8
Seated Hamstring Curl3 Sets
8-12 Reps
9A
Leg Extension3 Sets
10-15 Reps
10A
Seated Calf Raise4 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)3 Sets
1 Set
3-6 Reps
6-8 Reps
2A
Pullover (Dumbbell)4 Sets
6-10 Reps
3A
Preacher Curl (Barbell)4 Sets
6-12 Reps
4
Overhead Press (Barbell)4 Sets
5-10 Reps
5A
Pinwheel Curl4 Sets
6-12 Reps
6A
Neck Curl4 Sets
12-20 Reps
7
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
8A
Wrist Curls4 Sets
6-10 Reps
9
Tricep Pushdown (Cable)4 Sets
8-12 Reps
10A
Knee Raise (Captain's Chair)3 Sets
12-20 Reps
Day 5
1
Squat (Barbell)4 Sets
3-8 Reps
2A
Face Pull4 Sets
12-20 Reps
3
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
4A
Seated Calf Raise4 Sets
10-15 Reps
5
Pull-Up (Weighted)4 Sets
5-10 Reps
6A
Reverse Wrist Curl (Barbell)4 Sets
6-10 Reps
7
Farmer's Walk (Weighted)3 Sets