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BoostcampPNG

The Alpha Program

by Blaize M.
3 athletes joined

Program Description

Get Huge. Get Shred.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 21, 2024 01:33
  • Last Edited
    May 25, 2024 10:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10