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The 4 month program

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Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 03, 2024 04:56
  • Last Edited
    Oct 03, 2024 05:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@9.5
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
3
Shoulder Press (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@7
@10
4
Lu Raise
1 Set
2 Sets
8 Reps
12 Reps
@8
@10
5
Chest Fly (Cable)
2 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
7
Tricep Kickback
2 Sets
8 Reps
@10
Day 3
1
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@6.5
@10
2
Leg Press
1 Set
3 Sets
8 Reps
8 Reps
@7
@10
3
Leg Curl
2 Sets
10 Reps
@9.5
4
Plank
3 Sets
1 mins
-
5
Side Plank
2 Sets
1 mins
-
Day 2
1
Pull-Up (Bodyweight)
2 Sets
5 Reps
@10
2
Seated Row (Machine)
1 Set
3 Sets
6 Reps
6 Reps
@8
@10
3
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@10
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Hammer Curl
2 Sets
1 Set
8 Reps
8 Reps
@9.5
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@10
2
Lateral Raise (Machine)
3 Sets
10 Reps
@10
3
Single Arm Pushdown
1 Set
2 Sets
10 Reps
10 Reps
@7
@10
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@9
@10