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BoostcampPNG

Sustainable Strength and Hypertrophy

by Adam B.
1 athletes joined

Program Description

To have a sustainable program that can be recycled after each deload week on week 13. Changing the isolation movements slightly each cycle.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2024 04:52
  • Last Edited
    Jul 14, 2024 05:39
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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
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Seated Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@9
2
Lat Pulldown
4 Sets
8 Reps
@9
3
Shrug (Barbell)
3 Sets
12 Reps
@9
4
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
Wide Grip Pull-Up
4 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 6
1
Front Squat (Barbell)
5 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9