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BoostcampPNG

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by Aryan P.

Program Description

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Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2024 08:03
  • Last Edited
    May 08, 2024 02:15
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BlogBannerPC
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)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9.5
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
5 Reps
@9.5
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Leg Press
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9.5
5
Standing Calf Raise
2 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
5 Reps
@9.5
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Leg Press
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9.5
5
Standing Calf Raise
2 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10