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Movi3 Star 5.0⭐️💫✨

by Breimo 22|5
505 athletes joined
4.9
(7 ratings)

Program Description

Effortless 3 Day Split (4th optional) Divided into Chest, Arms & light Shoulders. Legs and traps. Shoulders, Back and light Arms BE WARNED, IMENSE STRENGHT & MUSCLE GAINS ARE TO BE MADE IF ONE DECIDED TO COMMIT AND FOLLOW THIS PROGRAM TO THE TEE. THIS IS THE CLOSEST YOU WILL GET TO AN IN REAL LIFE FITNESS CHEAT CODE assuming you lifting to failure and really giving it your all 💯 and proper nutrition are in order .82g protein xper lb body weight | 400 kcal +\- depends if you are cutting or bulking. Work’s amazingy for recomp as well! This is hands down the best program I’ve tried throughout my 7 years of lifting. You have no idea how fu. It is to walk in the gym feeling strong, confident, crushing PR’s every workout, gaining more muscle, strength and getting leaner. If you read all the way down I have a gift for you! Send me an DM on x @UBreimo1 or @Ulrikmb on Instagram for 8 weeks free coaching, I’m Includes custom workouts for you needs and liking, custom diet (best part about my program imo), 3 different workout programs, Master Shred, Full body weight workouts, ZERO2HERO and much much more !! Plus I’m going to throw in some motivational quotes and kind words for you so you won’t quit halfway through.. JUST KIDDING we all should know by now that motivation only gets you through the easy part. MOTIVATION FADES AWAY, DICIPLINE AND SYSTEMS LAST FOR EVER! I’m going to be your man in the corner! The coach who got your back, who fights for you, and truly want’s to see you hit your goals and become the best version of yourself. Again that’s @Ubreimo1 on x and @ulrikmb on I

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 18, 2023 09:04
  • Last Edited
    Feb 18, 2025 04:13
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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 (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 9
RPE 9.5
4
Skull Crusher
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
5
Face Pull
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 9
RPE 9.5
4
Skull Crusher
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
5
Face Pull
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 9
RPE 9.5
4
Skull Crusher
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
5
Face Pull
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 9
RPE 9.5
4
Skull Crusher
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
5
Face Pull
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 9
RPE 9.5
4
Skull Crusher
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
5
Face Pull
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 9
RPE 9.5
4
Skull Crusher
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9.5
5
Face Pull
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Bicep Curl (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
5
Rear Delt Fly (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Bicep Curl (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
5
Rear Delt Fly (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Bicep Curl (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
5
Rear Delt Fly (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Bicep Curl (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
5
Rear Delt Fly (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Bicep Curl (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
5
Rear Delt Fly (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
6 reps
8 reps
RPE 8.5
RPE 9
3
Bicep Curl (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
5
Rear Delt Fly (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Hamstring Curl
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Calf Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Hamstring Curl
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Calf Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Hamstring Curl
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Calf Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Hamstring Curl
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Calf Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Hamstring Curl
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Calf Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Hamstring Curl
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Calf Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9.5
3
Push Up
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9.5
3
Push Up
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9.5
3
Push Up
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9.5
3
Push Up
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9.5
3
Push Up
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9.5
3
Push Up
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
6
Pendlay Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
6
Pendlay Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
6
Pendlay Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
6
Pendlay Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
6
Pendlay Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
1
1
12-15 reps
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
6
Pendlay Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
6-15 reps
6-15 reps
RPE 8.5
RPE 9
2
Knee Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 9
3
Ab Wheel
1
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9
4
Back Bridge/ Head Stand
2
30-60 secs
RPE 8.5
5
Stretching
2
1.5-3 mins
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 9.5
7
Wrist Curls
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
8
Reverse Wrist Curl (Dumbbell)
1
1
2
12-15 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
1
1
21 reps
21 reps
RPE 8
RPE 8.5
10
Neck Curls
1
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Week 1
1 / 12 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9.5
3
Incline Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@9
@9.5
4
Skull Crusher
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9.5
5
Face Pull
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@9.5
@9.5
@10
2
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
6 Reps
@9
@9.5
3
Push Up
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
4
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9.5
@10
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8.5
@9
2
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@9
3
Ab Wheel
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5
@9
4
Back Bridge/ Head Stand
2 Sets
30-60 secs
@8.5
5
Stretching
2 Sets
1.5-3 mins
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@9.5
7
Wrist Curls
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
4-6 Reps
4-6 Reps
@7
@8
@8.5
9
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8.5
10
Neck Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6.5
@7
@7.5
WHAT PEOPLE ARE SAYING(7 ratings)
Only ratings with written feedback are displayed here.
4.86 / 5
Frank C.Age 20, Man
a year ago
4 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
I followed this program a while back and thought it was pretty solid. Kinda like a…. Movie star… Masterclass or something 🤔…..
28888 8.Man
a year ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Easy to follow, good choice and combination of exercises
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