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BoostcampPNG

GVS-inspired, AI-made, 4days/week

by Giovanni_168021
3 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 06, 2025 05:23
  • Last Edited
    Feb 19, 2025 09:48
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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)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Hanging Leg Raise
3
10-15 reps
-
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Single-Leg Leg Curl
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
10-15 reps
-
8
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Pec Deck (Machine)
3 Sets
10-12 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
@8
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Face Pull
3 Sets
12-15 Reps
@8
8
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
16-20 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Leg Curl
3 Sets
10-12 Reps
@8
6
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@8
7
Cable Crunch
3 Sets
10-12 Reps
@8
8
Hammer Curl (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 3
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Arnold Press
3 Sets
8-10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8
5
Dip (Bodyweight)
1 Set
8-10 Reps
@8
6
Reverse Pec Deck
3 Sets
12-15 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
8
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 4
1
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Standing Calf Raise
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
-
5
Single-Leg Leg Curl
3 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
8
Hanging Leg Raise
3 Sets
10-15 Reps
-
9
Kettlebell Swing
2 Sets
25-30 Reps
@8