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BoostcampPNG

ALLAH ÜST VÜCUT

by Anıl Alp K.

Program Description

allah üst vücut

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 01, 2025 12:07
  • Last Edited
    Feb 01, 2025 12:38
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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
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Pec Deck (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@10
@10
@10
7
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@10
@10
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
10
Hammer Curl
1 Set
2 Sets
6 Reps
4 Reps
@10
@10
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Pec Deck (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@10
@10
@10
7
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@10
@10
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
10
Hammer Curl
1 Set
2 Sets
6 Reps
4 Reps
@10
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Pec Deck (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@10
@10
@10
7
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@10
@10
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
10
Hammer Curl
1 Set
2 Sets
6 Reps
4 Reps
@10
@10
Day 4
1
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Pec Deck (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@10
@10
@10
7
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@10
@10
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
10
Hammer Curl
1 Set
2 Sets
6 Reps
4 Reps
@10
@10