Program Description
Building muscle 💪🏼
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 30, 2023 07:11
- Last EditedMay 09, 2024 03:11
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Decline Crunch (Weighted)3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise3 Sets
10-15 Reps
@9
2A
Spider Curl3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)3 Sets
10-15 Reps
@10
4B
Wrist Curls3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl2 Sets
10-15 Reps
@9
6A
Leg Extension2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
@10
2B
Barbell Row1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl3 Sets
8-12 Reps
@10
4B
Wrist Curls3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl3 Sets
10-15 Reps
@9
7A
Leg Extension3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl3 Sets
6-10 Reps
@9
7C
Seated Calf Raise3 Sets
8-12 Reps
@10