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BoostcampPNG

Power building

by Saptarshi B.
1 athletes joined

Program Description

Building a functionally strong and asthetic physique. The program specialises in big 3 lifts with sove accessory work and extra arm and rear delt day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 23, 2024 09:18
  • Last Edited
    May 08, 2024 02:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Pull-Up (Band)
2
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Pull-Up (Band)
2
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
RPE 6
2
Deadlift (Barbell)
1
6 reps
RPE 6
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 8
2
Deadlift (Barbell)
2
1
3 reps
1 reps
RPE 8
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
2
1
2 reps
1 reps
RPE 8.5
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
2
1
2 reps
1 reps
RPE 8.5
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
RPE 6
2
Deadlift (Barbell)
1
6 reps
RPE 6
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
15 reps
12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
15 reps
12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
@7
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
1 Reps
@7
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7