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BoostcampPNG

Arm focussed total body

by Graeme T.
1 athletes joined

Program Description

Intermediate based workout specifically targeting arms, using many sets to failure. 6 days a week program hitting either biceps or triceps every day.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 20, 2024 03:24
  • Last Edited
    Jan 02, 2025 06:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
-
@9
@9
@9
-
6
Cable Crossover
3 Sets
8-12 Reps
@9
7
Overhead Tricep Extension (Cable)
1 Set
AMRAP
@10
8
Front Raise
3 Sets
8-12 Reps
@9
Day 5
1
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Skull Crusher (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
3
Cable Crunch
5 Sets
8-12 Reps
@9
4
Cardio
1 Set
15 mins
@7
Day 6
1
Preacher Curl (EZ Bar)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
-
@9
@9
@9
-
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
4
Leg Curl
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
5
One Arm Lateral Raise (Cable)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
6
Incline Curl (Dumbbell)
5 Sets
8-12 Reps
@9
Day 2
1
Hammer Curl (Cable)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Safety Bar Squat
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
-
@9
@9
@9
-
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
8
Seated Dumbbell Curl
3 Sets
15-20 Reps
@9
Day 3
1
Tricep Pushdown (Cable)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Tricep Extension (Cable)
5 Sets
8-12 Reps
@9
3
Cable Crunch
5 Sets
8-12 Reps
@9
4
Cardio
1 Set
1 Set
15 mins
@9
-
Day 4
1
Bicep Curl (Machine)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Pendlay Row
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
5
Rear Delt Fly (Machine)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9