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BoostcampPNG

BIG BOY

by Kevin F

Program Description

Build muscle with emphasis on arms and delts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 27, 2024 07:29
  • Last Edited
    Nov 28, 2024 05:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
4-8 Reps
@8-10
2
Leg Curl
2 Sets
6-10 Reps
@9-10
3A
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
3B
Upright Row (Cable)
2 Sets
10-15 Reps
@10
4A
Leg Press
2 Sets
10-15 Reps
@8-10
4B
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Back Extension
2 Sets
15-20 Reps
@8-10
6
Knee Raise (Captain's Chair)
2 Sets
8-12 Reps
@10
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@8-10
1B
Incline Row
2 Sets
6-10 Reps
@8-10
2A
Seated Anterior Delt Press (AD)
2 Sets
6-10 Reps
@8-10
2B
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3A
Wrist Curls
2 Sets
10-20 Reps
@10
3B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
4A
Pullover (Dumbbell)
2 Sets
6-12 Reps
@10
4B
Front Raise
2 Sets
8-15 Reps
@10
5A
Hammer Curl (Cable)
2 Sets
10-15 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 3
1A
Lat Pulldown
2 Sets
10-15 Reps
@10
1B
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
2A
Hammer Curl (Cable)
2 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4A
Face Pull
2 Sets
12-20 Reps
@10
4B
Front Raise
2 Sets
12-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
@8-10
@8-10
2A
Leg Press
2 Sets
8-12 Reps
@8-10
2B
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
3
Rear Delt Row
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
10-15 Reps
@10
6
Abs Crunch (Machine)
2 Sets
10-15 Reps
@10
Day 5
1A
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@8-10
1B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@8-10
2A
Hammer Curl
2 Sets
6-10 Reps
@10
2B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
3A
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
4A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
4B
Lateral Raise (Cable)
2 Sets
12-20 Reps
@10
5A
Cable Crossover
2 Sets
8-15 Reps
@10
5B
Reverse Fly (Cable)
2 Sets
8-15 Reps
@10