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BoostcampPNG

Arnold Split+arms/delts focused

by Kuba Kuba
1 athletes joined

Program Description

Arms lacking? Do this plan

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 07, 2024 09:00
  • Last Edited
    Dec 08, 2024 02:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
12 reps
15 reps
RPE 6
RPE 9
RPE 9
4
Lying Leg Curl
1
2
12 reps
15 reps
RPE 6
RPE 9
5
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Bodyweight)
1 Set
1 Set
6 Reps
6 Reps
@8.5
@9.5
2
Chest Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
3
Single Arm High Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
4
Chest Fly (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@6
@10
5
Single Arm Row (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@6
@10
6
Lat Pulldown
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
Day 2
1
One Arm Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
2
Single Arm Rear Delt Cable Fly
1 Set
2 Sets
15 Reps
12 Reps
@6
@10
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
4
Single Arm Pushdown
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
5
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
6
Single Arm Overhead Exte
1 Set
2 Sets
15 Reps
20 Reps
@6
@10
7
Wrist Curls
1 Set
2 Sets
15 Reps
12 Reps
@6
@10
Day 4
1
Bench Press (Close Grip)
1 Set
2 Sets
15 Reps
12 Reps
@6
@10
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
10 Reps
15 Reps
@6
@10
5
Tricep Extension (Cable)
2 Sets
20 Reps
@10
6A
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
7A
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@8
@9
2
Deadlift (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@6
@9
@9
4
Lying Leg Curl
1 Set
2 Sets
12 Reps
15 Reps
@6
@9
5
Standing Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10