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Program Description

Lift

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 09, 2024 05:37
  • Last Edited
    Nov 09, 2024 11:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
2
Machine Pull Down
3 Sets
@10
3
Single Arm Pull Down
2 Sets
@10
4
Chest Press (Machine)
2 Sets
@10
5A
Bent Over Machine Row
2 Sets
@10
6
Incline Fly
2 Sets
@10
7
Seated Row (Cable)
2 Sets
@10
8
Pull-Up (Weighted)
3 Sets
@10
9
Standing Pullover (Cable)
1 Set
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
@10
2A
Shoulder Press (Machine)
1 Set
@10
3
Lateral Raise (Dumbbell)
1 Set
@10
4
Lying Side Lateral Raise
2 Sets
@10
5
Rear Delt Fly (Dumbbell)
1 Set
@10
6
Rear Delt Fly (Cable)
2 Sets
@10
7
Y Raise
1 Set
@10
8
Partial Lateral Raise (Cable)
1 Set
@10
9
Single Arm Rear Delt Cable Fly
1 Set
@10
10
Lateral Raise (Cable)
2 Sets
@10
11
Front Raise
1 Set
@10
Day 3
1
Dip (Weighted)
3 Sets
@10
2
Preacher Curl (Barbell)
3 Sets
@10
3A
Overhead Extension (Dumbbell)
4 Sets
@10
4
Incline Curl (Dumbbell)
2 Sets
@10
5A
Bayesian Curl
2 Sets
@10
6
Tricep Extension (Cable)
2 Sets
@10
7A
Overhead Tricep Extension (Cable)
1 Set
@10
8
Hammer Curl
3 Sets
@10
9
Pronation Curl
1 Set
@10
10
Chin-Up (Weighted)
1 Set
@10
11
Push Up
2 Sets
@10
12
Dip (Bodyweight)
1 Set
@10
13
Wrist Curls
1 Set
@10
14
Farmer's Walk (Weighted)
1 Set
@10
Day 4
1
Pendulum Squat
2 Sets
@10
2
Straight Leg Calf Raise
3 Sets
@10
3
Tibialis
1 Set
@10
4
Leg Extension
2 Sets
@10
5
Hamstring Curl
1 Set
@10
6
Hanging Leg Raise
3 Sets
@10
7
Landmine Oblique Twist
2 Sets
@10
8
Cable Crunch
3 Sets
@10