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PRRS - Kvns

by LLCOOLK

Program Description

Build muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2024 07:42
  • Last Edited
    May 07, 2024 10:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
4-6 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 9-10
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9-10
6
Alternating Dumbbell Curl
2
4-6 reps
RPE 9-10
7
Wrist Curls
2
4-6 reps
RPE 9-10
8
Reverse Wrist Curl (Barbell)
2
4-6 reps
RPE 9-10
9
Sit Up
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Bench Press (Smith Machine)
3
10-12 reps
RPE 9-10
3
Incline Chest Fly (Dumbbell)
2
13-15 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
7-9 reps
RPE 9-10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 9-10
6
Concentration Curl
2
13-15 reps
RPE 9-10
7
Reverse Wrist Curl (Barbell)
1
1
1
7-9 reps
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Sit Up
4
13-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 9-10
2B
Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
3
1
RPE 9-10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
5A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
5B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
6
Bicep Curl (Cable)
3
1
RPE 9-10
7
Concentration Curl
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
8A
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 9-10
8B
Hammer Curl
2
8-10 reps
RPE 9-10
9
Reverse Wrist Curl (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
10
Sit Up
4
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 9-10
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9-10
6
Alternating Dumbbell Curl
2
4-6 reps
RPE 9-10
7
Wrist Curls
2
4-6 reps
RPE 9-10
8
Reverse Wrist Curl (Barbell)
2
4-6 reps
RPE 9-10
9
Sit Up
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Bench Press (Smith Machine)
3
10-12 reps
RPE 9-10
3
Incline Chest Fly (Dumbbell)
2
13-15 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
7-9 reps
RPE 9-10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 9-10
6
Concentration Curl
2
13-15 reps
RPE 9-10
7
Reverse Wrist Curl (Barbell)
1
1
1
7-9 reps
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Sit Up
4
13-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 9-10
2B
Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
3
1
RPE 9-10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
5A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
5B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
6
Bicep Curl (Cable)
3
1
RPE 9-10
7
Concentration Curl
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
8A
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 9-10
8B
Hammer Curl
2
8-10 reps
RPE 9-10
9
Reverse Wrist Curl (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
10
Sit Up
4
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 9-10
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9-10
6
Alternating Dumbbell Curl
2
4-6 reps
RPE 9-10
7
Wrist Curls
2
4-6 reps
RPE 9-10
8
Reverse Wrist Curl (Barbell)
2
4-6 reps
RPE 9-10
9
Sit Up
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Bench Press (Smith Machine)
3
10-12 reps
RPE 9-10
3
Incline Chest Fly (Dumbbell)
2
13-15 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
7-9 reps
RPE 9-10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 9-10
6
Concentration Curl
2
13-15 reps
RPE 9-10
7
Reverse Wrist Curl (Barbell)
1
1
1
7-9 reps
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Sit Up
4
13-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 9-10
2B
Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
3
1
RPE 9-10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
5A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
5B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
6
Bicep Curl (Cable)
3
1
RPE 9-10
7
Concentration Curl
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
8A
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 9-10
8B
Hammer Curl
2
8-10 reps
RPE 9-10
9
Reverse Wrist Curl (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
10
Sit Up
4
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 9-10
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9-10
6
Alternating Dumbbell Curl
2
4-6 reps
RPE 9-10
7
Wrist Curls
2
4-6 reps
RPE 9-10
8
Reverse Wrist Curl (Barbell)
2
4-6 reps
RPE 9-10
9
Sit Up
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Bench Press (Smith Machine)
3
10-12 reps
RPE 9-10
3
Incline Chest Fly (Dumbbell)
2
13-15 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
7-9 reps
RPE 9-10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 9-10
6
Concentration Curl
2
13-15 reps
RPE 9-10
7
Reverse Wrist Curl (Barbell)
1
1
1
7-9 reps
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Sit Up
4
13-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 9-10
2B
Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
3
1
RPE 9-10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
5A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
5B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
6
Bicep Curl (Cable)
3
1
RPE 9-10
7
Concentration Curl
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
8A
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 9-10
8B
Hammer Curl
2
8-10 reps
RPE 9-10
9
Reverse Wrist Curl (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
10
Sit Up
4
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9-10
2
Leg Press (45 Degrees)
3
4-6 reps
RPE 9-10
3
Split Squat (Smith Machine)
2
4-6 reps
RPE 9-10
4
Leg Curl
4
4-6 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9-10
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9-10
7
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7-9 reps
RPE 9-10
2
Leg Extension
3
10-12 reps
RPE 9-10
3
Walking Lunge
2
13-15 reps
RPE 9-10
4
Leg Curl
2
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9-10
6
Lying Leg Curl
2
13-15 reps
RPE 9-10
7
Standing Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
8
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-10 reps
RPE 9-10
1B
Squat (Smith Machine)
2
8-10 reps
RPE 9-10
2A
Leg Press (45 Degrees)
2
8-10 reps
RPE 9-10
2B
Leg Extension
2
8-10 reps
RPE 9-10
3
Split Squat (Smith Machine)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Seated Hamstring Curl
3
8-10 reps
RPE 9-10
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
5A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
5B
Standing Calf Raise
2
8-10 reps
RPE 9-10
6
Seated Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9-10
2
Leg Press (45 Degrees)
3
4-6 reps
RPE 9-10
3
Split Squat (Smith Machine)
2
4-6 reps
RPE 9-10
4
Leg Curl
4
4-6 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9-10
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9-10
7
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7-9 reps
RPE 9-10
2
Leg Extension
3
10-12 reps
RPE 9-10
3
Walking Lunge
2
13-15 reps
RPE 9-10
4
Leg Curl
2
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9-10
6
Lying Leg Curl
2
13-15 reps
RPE 9-10
7
Standing Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
8
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-10 reps
RPE 9-10
1B
Squat (Smith Machine)
2
8-10 reps
RPE 9-10
2A
Leg Press (45 Degrees)
2
8-10 reps
RPE 9-10
2B
Leg Extension
2
8-10 reps
RPE 9-10
3
Split Squat (Smith Machine)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Seated Hamstring Curl
3
8-10 reps
RPE 9-10
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
5A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
5B
Standing Calf Raise
2
8-10 reps
RPE 9-10
6
Seated Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9-10
2
Leg Press (45 Degrees)
3
4-6 reps
RPE 9-10
3
Split Squat (Smith Machine)
2
4-6 reps
RPE 9-10
4
Leg Curl
4
4-6 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9-10
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9-10
7
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7-9 reps
RPE 9-10
2
Leg Extension
3
10-12 reps
RPE 9-10
3
Walking Lunge
2
13-15 reps
RPE 9-10
4
Leg Curl
2
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9-10
6
Lying Leg Curl
2
13-15 reps
RPE 9-10
7
Standing Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
8
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-10 reps
RPE 9-10
1B
Squat (Smith Machine)
2
8-10 reps
RPE 9-10
2A
Leg Press (45 Degrees)
2
8-10 reps
RPE 9-10
2B
Leg Extension
2
8-10 reps
RPE 9-10
3
Split Squat (Smith Machine)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Seated Hamstring Curl
3
8-10 reps
RPE 9-10
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
5A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
5B
Standing Calf Raise
2
8-10 reps
RPE 9-10
6
Seated Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9-10
2
Leg Press (45 Degrees)
3
4-6 reps
RPE 9-10
3
Split Squat (Smith Machine)
2
4-6 reps
RPE 9-10
4
Leg Curl
4
4-6 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9-10
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9-10
7
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7-9 reps
RPE 9-10
2
Leg Extension
3
10-12 reps
RPE 9-10
3
Walking Lunge
2
13-15 reps
RPE 9-10
4
Leg Curl
2
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9-10
6
Lying Leg Curl
2
13-15 reps
RPE 9-10
7
Standing Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
8
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-10 reps
RPE 9-10
1B
Squat (Smith Machine)
2
8-10 reps
RPE 9-10
2A
Leg Press (45 Degrees)
2
8-10 reps
RPE 9-10
2B
Leg Extension
2
8-10 reps
RPE 9-10
3
Split Squat (Smith Machine)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Seated Hamstring Curl
3
8-10 reps
RPE 9-10
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
5A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
5B
Standing Calf Raise
2
8-10 reps
RPE 9-10
6
Seated Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 9-10
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9-10
3
Seated Row (Cable)
2
4-6 reps
RPE 9-10
4
Dumbbell Row
2
4-6 reps
RPE 9-10
5
Deadlift (Barbell)
4
4-6 reps
RPE 9-10
6
Sit Up
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
7-9 reps
RPE 9-10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9-10
3
Seated Row (Cable)
3
13-15 reps
RPE 9-10
4
Deadlift (Barbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Hyperextension
2
13-15 reps
RPE 9-10
6
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Netural TMJ
2
8-10 reps
RPE 9-10
1B
Bent Over Row (Barbell)
2
8-10 reps
RPE 9-10
2A
T-Bar Row
2
8-10 reps
RPE 9-10
2B
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Supported Cable Row
2
10-12 reps
RPE 9-10
4A
Hyperextension
2
8-10 reps
RPE 9-10
4B
Deadlift (Barbell)
2
8-10 reps
RPE 9-10
5
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 9-10
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9-10
3
Seated Row (Cable)
2
4-6 reps
RPE 9-10
4
Dumbbell Row
2
4-6 reps
RPE 9-10
5
Deadlift (Barbell)
4
4-6 reps
RPE 9-10
6
Sit Up
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
7-9 reps
RPE 9-10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9-10
3
Seated Row (Cable)
3
13-15 reps
RPE 9-10
4
Deadlift (Barbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Hyperextension
2
13-15 reps
RPE 9-10
6
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Netural TMJ
2
8-10 reps
RPE 9-10
1B
Bent Over Row (Barbell)
2
8-10 reps
RPE 9-10
2A
T-Bar Row
2
8-10 reps
RPE 9-10
2B
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Supported Cable Row
2
10-12 reps
RPE 9-10
4A
Hyperextension
2
8-10 reps
RPE 9-10
4B
Deadlift (Barbell)
2
8-10 reps
RPE 9-10
5
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 9-10
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9-10
3
Seated Row (Cable)
2
4-6 reps
RPE 9-10
4
Dumbbell Row
2
4-6 reps
RPE 9-10
5
Deadlift (Barbell)
4
4-6 reps
RPE 9-10
6
Sit Up
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
7-9 reps
RPE 9-10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9-10
3
Seated Row (Cable)
3
13-15 reps
RPE 9-10
4
Deadlift (Barbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Hyperextension
2
13-15 reps
RPE 9-10
6
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Netural TMJ
2
8-10 reps
RPE 9-10
1B
Bent Over Row (Barbell)
2
8-10 reps
RPE 9-10
2A
T-Bar Row
2
8-10 reps
RPE 9-10
2B
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Supported Cable Row
2
10-12 reps
RPE 9-10
4A
Hyperextension
2
8-10 reps
RPE 9-10
4B
Deadlift (Barbell)
2
8-10 reps
RPE 9-10
5
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 9-10
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9-10
3
Seated Row (Cable)
2
4-6 reps
RPE 9-10
4
Dumbbell Row
2
4-6 reps
RPE 9-10
5
Deadlift (Barbell)
4
4-6 reps
RPE 9-10
6
Sit Up
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
7-9 reps
RPE 9-10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9-10
3
Seated Row (Cable)
3
13-15 reps
RPE 9-10
4
Deadlift (Barbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Hyperextension
2
13-15 reps
RPE 9-10
6
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Netural TMJ
2
8-10 reps
RPE 9-10
1B
Bent Over Row (Barbell)
2
8-10 reps
RPE 9-10
2A
T-Bar Row
2
8-10 reps
RPE 9-10
2B
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Supported Cable Row
2
10-12 reps
RPE 9-10
4A
Hyperextension
2
8-10 reps
RPE 9-10
4B
Deadlift (Barbell)
2
8-10 reps
RPE 9-10
5
Sit Up
4
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
4-6 reps
RPE 9-10
2
Upright Row (Barbell)
2
4-6 reps
RPE 9-10
3
Rear Delt Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Shrug (Barbell)
2
4-6 reps
RPE 9-10
5
Shrug (Dumbbell)
2
4-6 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
7
Tricep Rope Push Down (Cable)
3
4-6 reps
RPE 9-10
8
Standing Calf Raise
3
4-6 reps
RPE 9-10
9
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
3
Lying Rear Lateral Raise
2
13-15 reps
RPE 9-10
4
Shrug (Dumbbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9-10
7
Overhead Extension (Dumbbell)
3
13-15 reps
RPE 9-10
8
Straight Leg Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
9
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 9-10
2A
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9-10
3
Front Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Shrug (Dumbbell)
2
8-10 reps
RPE 9-10
4B
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
6A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9-10
6B
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
1
RPE 9-10
8A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
8B
Seated Calf Raise
2
8-10 reps
RPE 9-10
9
Standing Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
4-6 reps
RPE 9-10
2
Upright Row (Barbell)
2
4-6 reps
RPE 9-10
3
Rear Delt Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Shrug (Barbell)
2
4-6 reps
RPE 9-10
5
Shrug (Dumbbell)
2
4-6 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
7
Tricep Rope Push Down (Cable)
3
4-6 reps
RPE 9-10
8
Standing Calf Raise
3
4-6 reps
RPE 9-10
9
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
3
Lying Rear Lateral Raise
2
13-15 reps
RPE 9-10
4
Shrug (Dumbbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9-10
7
Overhead Extension (Dumbbell)
3
13-15 reps
RPE 9-10
8
Straight Leg Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
9
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 9-10
2A
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9-10
3
Front Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Shrug (Dumbbell)
2
8-10 reps
RPE 9-10
4B
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
6A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9-10
6B
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
1
RPE 9-10
8A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
8B
Seated Calf Raise
2
8-10 reps
RPE 9-10
9
Standing Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
4-6 reps
RPE 9-10
2
Upright Row (Barbell)
2
4-6 reps
RPE 9-10
3
Rear Delt Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Shrug (Barbell)
2
4-6 reps
RPE 9-10
5
Shrug (Dumbbell)
2
4-6 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
7
Tricep Rope Push Down (Cable)
3
4-6 reps
RPE 9-10
8
Standing Calf Raise
3
4-6 reps
RPE 9-10
9
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
3
Lying Rear Lateral Raise
2
13-15 reps
RPE 9-10
4
Shrug (Dumbbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9-10
7
Overhead Extension (Dumbbell)
3
13-15 reps
RPE 9-10
8
Straight Leg Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
9
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 9-10
2A
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9-10
3
Front Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Shrug (Dumbbell)
2
8-10 reps
RPE 9-10
4B
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
6A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9-10
6B
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
1
RPE 9-10
8A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
8B
Seated Calf Raise
2
8-10 reps
RPE 9-10
9
Standing Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
4-6 reps
RPE 9-10
2
Upright Row (Barbell)
2
4-6 reps
RPE 9-10
3
Rear Delt Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Shrug (Barbell)
2
4-6 reps
RPE 9-10
5
Shrug (Dumbbell)
2
4-6 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
7
Tricep Rope Push Down (Cable)
3
4-6 reps
RPE 9-10
8
Standing Calf Raise
3
4-6 reps
RPE 9-10
9
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
3
Lying Rear Lateral Raise
2
13-15 reps
RPE 9-10
4
Shrug (Dumbbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9-10
7
Overhead Extension (Dumbbell)
3
13-15 reps
RPE 9-10
8
Straight Leg Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
9
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 9-10
2A
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9-10
3
Front Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Shrug (Dumbbell)
2
8-10 reps
RPE 9-10
4B
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
6A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9-10
6B
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
1
RPE 9-10
8A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
8B
Seated Calf Raise
2
8-10 reps
RPE 9-10
9
Standing Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9-10
2
Incline Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
4-6 Reps
@9-10
6
Alternating Dumbbell Curl
2 Sets
4-6 Reps
@9-10
7
Wrist Curls
2 Sets
4-6 Reps
@9-10
8
Reverse Wrist Curl (Barbell)
2 Sets
4-6 Reps
@9-10
9
Sit Up
3 Sets
8-10 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
@9-10
2
Leg Press (45 Degrees)
3 Sets
4-6 Reps
@9-10
3
Split Squat (Smith Machine)
2 Sets
4-6 Reps
@9-10
4
Leg Curl
4 Sets
4-6 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9-10
6
Straight Leg Calf Raise
3 Sets
4-6 Reps
@9-10
7
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 3
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
@9-10
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9-10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@9-10
4
Dumbbell Row
2 Sets
4-6 Reps
@9-10
5
Deadlift (Barbell)
4 Sets
4-6 Reps
@9-10
6
Sit Up
4 Sets
8-10 Reps
@9-10
Day 4
1
Seated Barbell Shoulder Press
3 Sets
4-6 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
4-6 Reps
@9-10
3
Rear Delt Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Shrug (Barbell)
2 Sets
4-6 Reps
@9-10
5
Shrug (Dumbbell)
2 Sets
4-6 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
7
Tricep Rope Push Down (Cable)
3 Sets
4-6 Reps
@9-10
8
Standing Calf Raise
3 Sets
4-6 Reps
@9-10
9
Seated Calf Raise
2 Sets
4-6 Reps
@9-10