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BoostcampPNG

Simple shiet

by Tasos Vlialis
2 athletes joined
5.0
(1 rating)

Program Description

Lift heavy circle get big The purpose of this program is to be simple fast yet effective Rest time is 2 minutes + make sure you get enough rest before jumping for the next set Once you can hit all 3 sets with the maximum amount of rep's you can add more weight That's it keep it simple

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2024 07:21
  • Last Edited
    Jun 16, 2024 06:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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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
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8