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BoostcampPNG

Offseason Mr Olympia

by Aryan Lifts

Program Description

Look aesthetic prioritising V Taper and Arm Growth.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2024 02:31
  • Last Edited
    May 07, 2024 10:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10