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L9DrunkKevinLevrone

by mark

Program Description

BigFuckingArms

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2025 08:53
  • Last Edited
    Feb 23, 2025 09:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
French Press
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Seated Row (Machine)
3
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Cbum Rear Delts
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Bicep Curls
3
8-12 reps
RPE 10
2
French Press
3
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Modlitewnik Biceps Hantel
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
Tył Barku Cable
3
10-15 reps
RPE 10
7
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 3
5
Rzymska :)
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
3 Sets
6-10 Reps
@10
3
French Press
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@10
6
Seated Row (Machine)
3 Sets
8-12 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
8
Cbum Rear Delts
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
6-8 Reps
@10
2
RDL
3 Sets
8-12 Reps
@10
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Rzymska :)
2 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
5-20 Reps
@10
7
Ab Wheel
2 Sets
8-20 Reps
@10
Day 3
1
REST
1 Set
-
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-15 Reps
@10
6
Seated Wide-Grip Row (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Seated Bicep Curls
3 Sets
8-12 Reps
@10
2
French Press
3 Sets
6-10 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Modlitewnik Biceps Hantel
3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
6
Tył Barku Cable
3 Sets
10-15 Reps
@10
7
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@10
Day 6
1
Deadlift (Barbell)
2 Sets
4-8 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@3
5
Rzymska :)
2 Sets
8-12 Reps
@10
Day 7
1
REST
1 Set
-
-