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BoostcampPNG

UPPER LOWER X ARNOLD SPLIT

by GREGOR

Program Description

ADVANCED PROGRAM FOR GAINING STRENGHT AND MUSCLE SO YOU CAN FINNALY TAKE DOWN THE GORRILA IN YOUR BACKYARD

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 24, 2024 12:37
  • Last Edited
    Sep 24, 2024 12:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Weighted)
5 Sets
5-10 Reps
@9
4
Bicep Curl (Barbell)
5 Sets
5 Reps
@9.5
5
Lying Tricep Extension (Barbell)
5 Sets
5 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Deadlift (Barbell)
5 Sets
5 Reps
@9
3
Standing Calf Raise
5 Sets
5 Reps
@9
4
Cable Crunch
5 Sets
5 Reps
@9
Day 3
No exercises added to this day
Day 4
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
@10
1B
Wide Grip Pull-Up
5 Sets
AMRAP
@10
2A
Chest Fly (Dumbbell)
5 Sets
10-15 Reps
@9
2B
Barbell Row
5 Sets
10-15 Reps
@9
3
Pullover (Dumbbell)
5 Sets
10-15 Reps
@9
Day 5
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
@9
1B
Leg Curl
5 Sets
10-15 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
15-20 Reps
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
@9
4
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 6
1A
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
@9
1B
Upright Row (Barbell)
5 Sets
10-15 Reps
@9
2A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@9
3A
Bicep Curl (Dumbbell)
5 Sets
10-15 Reps
@9.5
3B
Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@9.5
4A
Bicep Curl (Cable)
5 Sets
12-15 Reps
@9.5
4B
Overhead Tricep Extension (Cable)
5 Sets
12-15 Reps
@9.5
Day 7
No exercises added to this day