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TEE TÄLLÄ

by miika M.
1 athletes joined

Program Description

sus

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 27, 2024 05:22
  • Last Edited
    Sep 17, 2024 04:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
RPE 10
3
Single Arm Iso Row
3
10-15 reps
RPE 10
4
Two Phase Pull
3
10-20 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Barbell Row
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
2
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Upright Row (Cable)
3
10-15 reps
RPE 10
3
Seated Front Raise
3
10-15 reps
RPE 10
4
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
7
Pec Deck (Machine)
2
12-15 reps
RPE 10
8
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
6-10 reps
RPE 10
2
Bicep Curl (Cable)
4
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
4
Bayesian Curl
3
10-15 reps
RPE 10
5
Single Arm Pushdown
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
7
10-20 reps
RPE 10
2
Hack Squat
3
AMRAP
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Curl
5
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2 Sets
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
6
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
@10
3
Single Arm Iso Row
3 Sets
10-15 Reps
@10
4
Two Phase Pull
3 Sets
10-20 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@10
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
AD Press
3 Sets
2 Sets
5-10 Reps
10-15 Reps
@10
@10
2
Upright Row (Cable)
3 Sets
10-15 Reps
@10
3
Seated Front Raise
3 Sets
10-15 Reps
@10
4
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
6
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@10
7
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
8
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
4 Sets
6-10 Reps
@10
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@10
4
Bayesian Curl
3 Sets
10-15 Reps
@10
5
Single Arm Pushdown
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Wrist Curls
3 Sets
10-15 Reps
@10
8
Wrist Curls
3 Sets
10-15 Reps
@10
Day 5
1
Platz Squat
7 Sets
10-20 Reps
@10
2
Hack Squat
3 Sets
AMRAP
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Leg Curl
5 Sets
10-15 Reps
@10