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Ouadie Split

by Ouadie Z.
7 athletes joined
5.0
(2 ratings)

Program Description

Welcome to your new fitness journey! This program is focused on high-frequency training, aiming to elevate your strength and endurance. Get ready to progress each week by adding more weight and reps, pushing yourself to new limits.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 17, 2024 12:00
  • Last Edited
    Jul 05, 2024 11:43
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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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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
2
8 reps
RPE 8.5
2
Seated Row (Cable)
2
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
2
12-15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 7.5
5
Straight Leg Calf Raise
2
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
3 Sets
15-17 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Y Raise
2 Sets
25 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
7-10 Reps
@8.5
5
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@7.5
2
Squat (Smith Machine)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@8
4
Sissy Squat
3 Sets
12 Reps
@7.5
5
Straight Leg Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
2
Barbell Row
2 Sets
6-8 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
10 Reps
@9
8
Bicep Curl (Cable)
2 Sets
10 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@8
Day 2
1
One Arm Bent Over Row
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserMan
4 months ago
6 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
not gonna lie, it's so difficult to stay consistent with a fitness journey. Whether it's eating, exercising or working on my mental state. Your tips and relatability in this program makes it easier and I actually feel motivated , ⚔️⚔️⚔️the best ⚔️⚔️⚔️