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BoostcampPNG

Meliodas x Greek God

by trenbolonesandwich
3 athletes joined

Program Description

Becoming nothing shy of great

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2024 01:00
  • Last Edited
    Jul 16, 2024 11:11
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%