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BoostcampPNG

Napalm Push Pull Legs Upper

by Ortt O.
6 athletes joined

Program Description

This is a moderate-volume hypertrophy program. Once you can complete all the prescribed reps for each set with proper form, increase the weight and repeat the process.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 01, 2025 07:19
  • Last Edited
    Jan 28, 2025 01:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
3
8 reps
RPE 9
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Dumbbell Row
3
10 reps
RPE 9
4
Face Pull
4
12 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
7
Hammer Curl (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 9
4
Face Pull
4
15 reps
RPE 9
5
Shrug (Dumbbell)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Hip Thrust (Machine)
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
15 reps
RPE 9
5
Leg Press
3
8 reps
RPE 9
6
Calf Raise (Leg Press)
3
12 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
20 reps
RPE 9
5
Leg Press
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
6
Alternating Dumbbell Curl
3
10 reps
RPE 9
7
Skull Crusher (Barbell)
3
10 reps
RPE 9
8
Upright Row (Barbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
8
Skull Crusher (Barbell)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Chest Fly (Cable)
3 Sets
10 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@9
5
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Seated Row (Cable)
4 Sets
10 Reps
@9
3
Dumbbell Row
3 Sets
10 Reps
@9
4
Face Pull
4 Sets
12 Reps
@9
5
Shrug (Dumbbell)
3 Sets
12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Hammer Curl (Cable)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@9
2
Hip Thrust (Machine)
3 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
4
Hip Abductor (Machine)
3 Sets
15 Reps
@9
5
Leg Press
3 Sets
8 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
12 Reps
@9
7
Standing Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
T-Bar Row
4 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@9
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@9
7
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
8
Upright Row (Barbell)
3 Sets
8 Reps
@9