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BoostcampPNG

Mass builk

by Yassier H.
2 athletes joined
5.0
(1 rating)

Program Description

Massive muscle building.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 09:59
  • Last Edited
    Aug 05, 2024 12:28
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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
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
2
Wide Grip Pull-Up
5 Sets
5 Reps
@8
3
Overhead Press (Barbell)
5 Sets
5 Reps
@8
4
Barbell Row
5 Sets
5 Reps
@8
5
Bicep Curl (Barbell)
5 Sets
5 Reps
@9
6
Lying Tricep Extension (Barbell)
5 Sets
5 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@7.5
3
Leg Press
5 Sets
12 Reps
@6
4
Seated Calf Raise
5 Sets
12 Reps
@9
5
Shrug (Barbell)
5 Sets
12 Reps
@6.5
6
Decline Bench Press (Barbell)
2 Sets
1 Set
16 Reps
20 Reps
@6
@6
Day 3
1
Incline Bench Press (Barbell)
1 Set
10 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
3
Incline Bench Press (Barbell)
1 Set
10 Reps
@9
4
Chin-Up (Bodyweight)
5 Sets
12 Reps
@8
5
T-Bar Row
6 Sets
12 Reps
@6.5
6
Chest Fly (Dumbbell)
6 Sets
10 Reps
@6
7
Pullover (Dumbbell)
5 Sets
14 Reps
@8
Day 4
1
Front Squat (Barbell)
5 Sets
10 Reps
@6
2
Hamstring Curl
5 Sets
12 Reps
-
3
Hack Squat
6 Sets
10 Reps
-
4
Standing Calf Raise
6 Sets
18 Reps
-
5
Hanging Leg Raise
5 Sets
-
Day 5
1
Arnold Press
4 Sets
10 Reps
@6
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Upright Row (Barbell)
4 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
5 Sets
12 Reps
@8
6
Tricep Extension (Dumbbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
4 Sets
15 Reps
@8