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Push Pull and YES LEGS

by Eddy Tempelaars
4 athletes joined

Program Description

Just get bigger

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 16, 2024 10:11
  • Last Edited
    Sep 15, 2024 02:04
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BlogBannerPC
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 (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5