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RAVAGE 2.0 6 Day Bodybuilding Split

by Alex B.
48 athletes joined
5.0
(1 rating)

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2024 12:59
  • Last Edited
    Dec 22, 2024 02:44
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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
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Leg Extension
2
15-20 reps
RPE 8
5
Seated Hamstring Curl
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Leg Extension
2 Sets
15-20 Reps
@8
5
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Alex B.Age 35, Man
7 months ago
1 week complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Well structured high volume hypertrophy program that covers all the bases !