Program Description
Pack on muscle and size through this program, heavy compound days for strength. Slow and eccentrically focused training on the hypertrophy days.
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 10, 2023 03:38
- Last EditedJan 25, 2025 03:14
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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
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@9
3
Seated Row (Cable)4 Sets
5-8 Reps
@9
4
Pull-Up (Weighted)3 Sets
AMRAP
@10
5
Seated Shoulder Press (Dumbbell)3 Sets
5-8 Reps
@9
6
Bicep Curl (Barbell)3 Sets
6-10 Reps
@9
7
Tricep Extension(straight Bar Cable)3 Sets
6-10 Reps
@9
Day 2
1
Squat (Smith Machine)4 Sets
3-5 Reps
@9
2
Romanian Deadlift (Dumbbell)4 Sets
6-10 Reps
@9
3
Leg Press4 Sets
6-10 Reps
@9
4
Hamstring Curl3 Sets
8-12 Reps
@9
5
Standing Calf Raise3 Sets
8-12 Reps
@9
Day 3
1
Incline Bench Press(smith Machine)4 Sets
8-12 Reps
@9
2
Chest Fly (Cable)3 Sets
10-15 Reps
@10
3
Single Arm Row(machine)4 Sets
8-12 Reps
@9
4
Lat Prayer3 Sets
10-15 Reps
@10
5
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@10
6
Bicep Curl (Machine)3 Sets
10-15 Reps
@10
7
Tricep Extension (Cable)3 Sets
10-15 Reps
@10
Day 4
1
Squat (Smith Machine)4 Sets
6-10 Reps
@9
2
Goblet Squat3 Sets
6-10 Reps
@10
3
Single Leg Press3 Sets
6-10 Reps
@9
4
Leg Extension2 Sets
AMRAP
@10
5
Leg Curl2 Sets
AMRAP
@10
6
Standing Calf Raise3 Sets
10-15 Reps
@9
Day 5
1
Seated Shoulder Press (Dumbbell)4 Sets
6-10 Reps
@9
2
Face Pull4 Sets
6-10 Reps
@9
3A
Lateral Raise (Dumbbell)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
3B
Lateral Raise (Machine)2 Sets
AMRAP
@10
4A
Bicep Curl (EZ Bar)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
4B
Bicep Curl (Machine)2 Sets
AMRAP
@10
5A
V-Handle Tricep Pushdown (Cable)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Tricep Extension (Cable)2 Sets
AMRAP
@10