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BoostcampPNG

Summer grind

by Nicholas J.
1 athletes joined

Program Description

Get big over summer

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 22, 2024 04:12
  • Last Edited
    Jun 24, 2024 02:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
2
Alternating Dumbbell Curl
3
8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 10
6
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
8
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
12 reps
10 reps
RPE 10
RPE 10
2
Leg Curl
1
3
12 reps
10 reps
RPE 10
RPE 10
3
Leg Press
4
10 reps
RPE 10
4
Calf Raise (Leg Press)
1
3
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Machine Press
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
12 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
15 reps
10 reps
RPE 10
RPE 10
2
Hammer Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
3
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
4
12 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
3
10 reps
8 reps
RPE 10
RPE 10
6
Seated Row (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 10
7
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
Week 1
1 / 11 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10