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Josh PPL/Arnold

by Alex Buckley
2 athletes joined

Program Description

updated v2

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 07, 2025 10:36
  • Last Edited
    Jan 22, 2025 09:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@9
2
Chest Fly (Machine)
2 Sets
10-12 Reps
@8
3
Shoulder Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@9.5
4
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
7
Pull-Up (Bodyweight)
1 Set
AMRAP
-
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@7
2
Lat Pulldown (Close Grip)
1 Set
8-10 Reps
@10
3
Cable Low Row
2 Sets
10-12 Reps
@9.5
4
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
@9
6
Bayesian Curl
2 Sets
8-10 Reps
@10
7
Dip (Bodyweight)
1 Set
AMRAP
-
Day 3
1
Hack Squat
1 Set
5-9 Reps
@10
2
Hamstring Curl
2 Sets
8-10 Reps
@9
3
Leg Extension
2 Sets
10-12 Reps
@9
4
Seated Calf Raise
2 Sets
8-10 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@10
Day 4
1
Cardio
1 Set
AMRAP
@10
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
@9
2
Hammer Curl (Cable)
2 Sets
10-12 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@9
6
Rear Delt Fly (Cable)
2 Sets
AMRAP
@9
7
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@9
3
Chest Fly (Machine)
2 Sets
10-15 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9
5
Lat Pulldown (Close Grip)
2 Sets
5-9 Reps
@10
6
Bicep Curl (Cable)
2 Sets
AMRAP
-
Day 7
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@9
2
Chest Fly (Machine)
2 Sets
10-12 Reps
@8
3
Shoulder Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@9.5
4
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
7
Pull-Up (Bodyweight)
1 Set
AMRAP
-