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BoostcampPNG

Workout 🏋️

by Sybren R.

Program Description

Het schema bevat zowel samengestelde oefeningen zoals squats en deadlifts als isolatieoefeningen zoals cable crunches en bicep curls, met de belangrijkste oefeningen gemarkeerd voor progressieve overload. Je begint de dagen voor benen en schouders met buik- en schouderoefeningen, en de focus ligt op het consistent verhogen van het gewicht, herhalingen of sets om spiergroei te stimuleren.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 02, 2024 12:22
  • Last Edited
    Oct 02, 2024 01:21
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Leg Press
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
9
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Leg Press
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
9
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Leg Press
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
9
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Leg Press
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
9
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Leg Press
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
9
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Leg Press
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
9
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Leg Press
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
9
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Leg Press
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
9
Leg Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Concentration Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Concentration Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Concentration Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Concentration Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Concentration Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Concentration Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Concentration Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Concentration Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Dip (Assisted)
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Dip (Assisted)
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Dip (Assisted)
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Dip (Assisted)
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Dip (Assisted)
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Dip (Assisted)
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Dip (Assisted)
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Dip (Assisted)
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Face Pull
4
12-15 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
8
Squat (Barbell)
4
10-12 reps
RPE 8
9
Hip Thrust (Machine)
3
12-15 reps
RPE 8
10
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Face Pull
4
12-15 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
8
Squat (Barbell)
4
10-12 reps
RPE 8
9
Hip Thrust (Machine)
3
12-15 reps
RPE 8
10
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Face Pull
4
12-15 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
8
Squat (Barbell)
4
10-12 reps
RPE 8
9
Hip Thrust (Machine)
3
12-15 reps
RPE 8
10
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Face Pull
4
12-15 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
8
Squat (Barbell)
4
10-12 reps
RPE 8
9
Hip Thrust (Machine)
3
12-15 reps
RPE 8
10
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Face Pull
4
12-15 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
8
Squat (Barbell)
4
10-12 reps
RPE 8
9
Hip Thrust (Machine)
3
12-15 reps
RPE 8
10
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Face Pull
4
12-15 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
8
Squat (Barbell)
4
10-12 reps
RPE 8
9
Hip Thrust (Machine)
3
12-15 reps
RPE 8
10
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Face Pull
4
12-15 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
8
Squat (Barbell)
4
10-12 reps
RPE 8
9
Hip Thrust (Machine)
3
12-15 reps
RPE 8
10
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
2A
Abs Crunch (Weighted)
3
20 reps
RPE 8
2B
Russian Twist (Dumbbell)
3
10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
6
Face Pull
4
12-15 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
8
Squat (Barbell)
4
10-12 reps
RPE 8
9
Hip Thrust (Machine)
3
12-15 reps
RPE 8
10
Leg Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
French Press
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
French Press
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
French Press
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
French Press
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
French Press
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
French Press
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
French Press
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
French Press
3
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Leg Raise (Captain's Chair)
3 Sets
30 Reps
@8
2A
Abs Crunch (Weighted)
3 Sets
20 Reps
@8
2B
Russian Twist (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
4
Lateral Raise (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Face Pull
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Squat (Barbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
7
Leg Press
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
8
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@8
9
Leg Curl
3 Sets
12-15 Reps
@8
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
T-Bar Row
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Seated Row (Cable)
3 Sets
12-15 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
10-12 Reps
@8
5
Hammer Curl
3 Sets
12-15 Reps
@8
6
Concentration Curl
3 Sets
12-15 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Chest Press (Machine)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
6
Dip (Assisted)
3 Sets
10-12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Leg Raise (Captain's Chair)
3 Sets
30 Reps
@8
2A
Abs Crunch (Weighted)
3 Sets
20 Reps
@8
2B
Russian Twist (Dumbbell)
3 Sets
10 Reps
@8
3
Shoulder Press (Plate Loaded)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8
6
Face Pull
4 Sets
12-15 Reps
@8
7
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@8
8
Squat (Barbell)
4 Sets
10-12 Reps
@8
9
Hip Thrust (Machine)
3 Sets
12-15 Reps
@8
10
Leg Extension
3 Sets
12-15 Reps
@8
Day 6
1
Bench Press (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Chest Press (Machine)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
5
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
7
French Press
3 Sets
12-15 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Barbell Row
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
3
Seated Row (Cable)
3 Sets
12-15 Reps
@8
4
Preacher Curl (EZ Bar)
4 Sets
10-12 Reps
@8
5
Hammer Curl (Cable)
3 Sets
12-15 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
12-15 Reps
@8