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BoostcampPNG

Sam Sulek type

by miika M.
51 athletes joined

Program Description

This program is INSPIRED by Sam Sulek’s training style and some of his exercise selection.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 18, 2024 05:33
  • Last Edited
    Dec 20, 2024 07:42
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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)
1
4-6 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Front Raise
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
9
Lateral Raise (Machine)
1
10-15 reps
RPE 10
10
Lateral Raise (Machine)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Front Raise
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
9
Lateral Raise (Machine)
1
10-15 reps
RPE 10
10
Lateral Raise (Machine)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Front Raise
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
9
Lateral Raise (Machine)
1
10-15 reps
RPE 10
10
Lateral Raise (Machine)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-15 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Underhand Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Two Phase Pull
3
8-12 reps
RPE 10
5
Underhand Lat Pulldown
3
6-10 reps
RPE 10
6
Standing Pullover (Cable)
2
10-15 reps
RPE 10
7
Face Pull
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Two Phase Pull
3
8-12 reps
RPE 10
5
Underhand Lat Pulldown
3
6-10 reps
RPE 10
6
Standing Pullover (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Two Phase Pull
3
8-12 reps
RPE 10
5
Underhand Lat Pulldown
3
6-10 reps
RPE 10
6
Standing Pullover (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Skull Crusher
2
8-12 reps
RPE 10
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
2
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Skull Crusher
2
8-12 reps
RPE 10
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
2
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Skull Crusher
2
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Skull Crusher
2
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
4-6 reps
RPE 10
2
Belt Squat
3
8-12 reps
RPE 10
3
Platz Squat
3
8-12 reps
RPE 10
4
Good Morning
3
10-15 reps
RPE 10
5
Leg Extension
1
AMRAP
RPE 10
6
Leg Curl
1
AMRAP
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
RPE 10
2
Squat (Low Bar)
2
4-6 reps
RPE 10
3
Belt Squat
3
8-12 reps
RPE 10
4
Good Morning
2
10-15 reps
RPE 10
5
Leg Extension
1
AMRAP
RPE 10
6
Leg Curl
1
AMRAP
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
RPE 10
2
Squat (Low Bar)
2
4-6 reps
RPE 10
3
Belt Squat
3
8-12 reps
RPE 10
4
Good Morning
2
10-15 reps
RPE 10
5
Leg Extension
1
AMRAP
RPE 10
6
Leg Curl
1
AMRAP
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
RPE 10
2
Squat (Low Bar)
2
4-6 reps
RPE 10
3
Belt Squat
3
8-12 reps
RPE 10
4
Good Morning
2
10-15 reps
RPE 10
5
Leg Extension
1
AMRAP
RPE 10
6
Leg Curl
1
AMRAP
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3
Skull Crusher
2 Sets
8-12 Reps
@10
4
Single Arm Pushdown
2 Sets
10-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
6
Bayesian Curl
2 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
4-6 Reps
@9
2
Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
4 Sets
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
2
Barbell Row
2 Sets
6-10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)
2 Sets
4-6 Reps
@10
2
Belt Squat
3 Sets
8-12 Reps
@10
3
Platz Squat
3 Sets
8-12 Reps
@10
4
Good Morning
3 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10