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BoostcampPNG

Muscle Mashle Program (Chest Focus)

by Aminulloh M.
57 athletes joined

Program Description

To stay consistent and build muscle while staying lean.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 20, 2024 01:36
  • Last Edited
    Feb 17, 2025 05:44
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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)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5