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BoostcampPNG

Will Tennyson's 5 Day Workout

by Carl Peters
457 athletes joined
4.0
(1 rating)

Program Description

Taken from the YouTube RP Channel interview

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 07, 2024 02:52
  • Last Edited
    Feb 22, 2025 04:05
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Trym L.Age 30, Man
10 months ago
8 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Nice 'in between' programs routine. Unexpected upper arm gains. Mentally soothing program for when you need a break from your sbd lifts.