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PPL VICTOR

by Víctor_Andrade Cares_550835
3 athletes joined

Program Description

Programa de 5 dias a la mañana semana. - Pecho, Hombros y Tricep (intensidad 2) - Espalda, Bicep y Antebrazo (intensidad 2) - Pierna (intensidad 1)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 05, 2024 03:12
  • Last Edited
    May 08, 2024 02:38
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ON THE BOOSTCAMP APP FOR FREE
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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 (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9.5
3
Standing Calf Raise
3
10-15 reps
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Lying Leg Curl
3
8-12 reps
RPE 9.5
7
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9.5
3
Standing Calf Raise
3
10-15 reps
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Lying Leg Curl
3
8-12 reps
RPE 9.5
7
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Chest Press (Machine)
3 Sets
6-10 Reps
@10
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8.5
Day 4
1
Shoulder Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
3
Chest Press (Machine)
3 Sets
6-10 Reps
@9
4
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lat Pulldown
3 Sets
6-10 Reps
@9.5
2
Standing Pullover (Cable)
3 Sets
8-12 Reps
@9.5
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8.5
Day 5
1
T-Bar Row
3 Sets
6-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Standing Pullover (Cable)
3 Sets
8-12 Reps
@9.5
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8.5
Day 3
1
Hip Adductor (Machine)
4 Sets
8-12 Reps
@9
2
Hack Squat
4 Sets
6-10 Reps
@9.5
3
Leg Press
4 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
8-12 Reps
@10
5
Leg Curl
4 Sets
8-12 Reps
@10
6
Lying Leg Curl
4 Sets
8-12 Reps
@9.5
7
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@9
8
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@8.5
9
Glute Kickback
4 Sets
10-15 Reps
@8.5
10
Standing Calf Raise
4 Sets
10-15 Reps
@9.5