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Refine shape

by Ahmed Ashor

Program Description

**Refine Shape** is an 8-week, full-body workout program designed to sculpt and strengthen your physique through a balanced blend of resistance training. With 32 sessions, each lasting around 60 minutes, you'll engage in a variety of exercises targeting all major muscle groups, utilizing gym equipment for optimal results. This program is perfect for novices to intermediates looking to enhance their bodybuilding and athletic performance while building muscle tone. Unleash your potential and transform your body with a structured approach to fitness!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 16, 2025 10:44
  • Last Edited
    Jul 16, 2025 11:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Lat Pulldown
2
12 reps
RPE 8.5
5
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9
RPE 8
7
Seated Overhead Press (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Lat Pulldown
2
12 reps
RPE 8.5
5
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9
RPE 8
7
Seated Overhead Press (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Lat Pulldown
2
12 reps
RPE 8.5
5
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9
RPE 8
7
Seated Overhead Press (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Lat Pulldown
2
12 reps
RPE 8.5
5
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9
RPE 8
7
Seated Overhead Press (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Lat Pulldown
2
12 reps
RPE 8.5
5
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9
RPE 8
7
Seated Overhead Press (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Lat Pulldown
2
12 reps
RPE 8.5
5
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9
RPE 8
7
Seated Overhead Press (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Lat Pulldown
2
12 reps
RPE 8.5
5
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9
RPE 8
7
Seated Overhead Press (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Lat Pulldown
2
12 reps
RPE 8.5
5
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9
RPE 8
7
Seated Overhead Press (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
RPE 8
2
Squat (Smith Machine)
1
10 reps
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Lunge (Dumbbell)
1
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
12 reps
RPE 9
6
Pendlay Row
2
12 reps
RPE 9
7
Upright Row (Barbell)
2
10-15 reps
RPE 8
8
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 10
RPE 8
9
Seated Overhead Press (Dumbbell)
1
15 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 10
RPE 8
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 8
12
Forearm Curl
1
1
12 reps
12 reps
RPE 10
RPE 9
13
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
RPE 8
2
Squat (Smith Machine)
1
10 reps
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Lunge (Dumbbell)
1
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
12 reps
RPE 9
6
Pendlay Row
2
12 reps
RPE 9
7
Upright Row (Barbell)
2
10-15 reps
RPE 8
8
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 10
RPE 8
9
Seated Overhead Press (Dumbbell)
1
15 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 10
RPE 8
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 8
12
Forearm Curl
1
1
12 reps
12 reps
RPE 10
RPE 9
13
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
RPE 8
2
Squat (Smith Machine)
1
10 reps
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Lunge (Dumbbell)
1
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
12 reps
RPE 9
6
Pendlay Row
2
12 reps
RPE 9
7
Upright Row (Barbell)
2
10-15 reps
RPE 8
8
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 10
RPE 8
9
Seated Overhead Press (Dumbbell)
1
15 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 10
RPE 8
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 8
12
Forearm Curl
1
1
12 reps
12 reps
RPE 10
RPE 9
13
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
RPE 8
2
Squat (Smith Machine)
1
10 reps
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Lunge (Dumbbell)
1
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
12 reps
RPE 9
6
Pendlay Row
2
12 reps
RPE 9
7
Upright Row (Barbell)
2
10-15 reps
RPE 8
8
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 10
RPE 8
9
Seated Overhead Press (Dumbbell)
1
15 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 10
RPE 8
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 8
12
Forearm Curl
1
1
12 reps
12 reps
RPE 10
RPE 9
13
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
RPE 8
2
Squat (Smith Machine)
1
10 reps
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Lunge (Dumbbell)
1
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
12 reps
RPE 9
6
Pendlay Row
2
12 reps
RPE 9
7
Upright Row (Barbell)
2
10-15 reps
RPE 8
8
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 10
RPE 8
9
Seated Overhead Press (Dumbbell)
1
15 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 10
RPE 8
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 8
12
Forearm Curl
1
1
12 reps
12 reps
RPE 10
RPE 9
13
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
RPE 8
2
Squat (Smith Machine)
1
10 reps
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Lunge (Dumbbell)
1
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
12 reps
RPE 9
6
Pendlay Row
2
12 reps
RPE 9
7
Upright Row (Barbell)
2
10-15 reps
RPE 8
8
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 10
RPE 8
9
Seated Overhead Press (Dumbbell)
1
15 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 10
RPE 8
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 8
12
Forearm Curl
1
1
12 reps
12 reps
RPE 10
RPE 9
13
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
RPE 8
2
Squat (Smith Machine)
1
10 reps
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Lunge (Dumbbell)
1
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
12 reps
RPE 9
6
Pendlay Row
2
12 reps
RPE 9
7
Upright Row (Barbell)
2
10-15 reps
RPE 8
8
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 10
RPE 8
9
Seated Overhead Press (Dumbbell)
1
15 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 10
RPE 8
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 8
12
Forearm Curl
1
1
12 reps
12 reps
RPE 10
RPE 9
13
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
RPE 8
2
Squat (Smith Machine)
1
10 reps
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Lunge (Dumbbell)
1
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
12 reps
RPE 9
6
Pendlay Row
2
12 reps
RPE 9
7
Upright Row (Barbell)
2
10-15 reps
RPE 8
8
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 10
RPE 8
9
Seated Overhead Press (Dumbbell)
1
15 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 10
RPE 8
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
RPE 8
12
Forearm Curl
1
1
12 reps
12 reps
RPE 10
RPE 9
13
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12 reps
12 reps
RPE 10
RPE 9
2
Lat Pulldown
1
10 reps
RPE 10
3
Single Arm Iso Row
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12 reps
RPE 10
8
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
10
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
11
Seated Calf Raise
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12 reps
12 reps
RPE 10
RPE 9
2
Lat Pulldown
1
10 reps
RPE 10
3
Single Arm Iso Row
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12 reps
RPE 10
8
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
10
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
11
Seated Calf Raise
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12 reps
12 reps
RPE 10
RPE 9
2
Lat Pulldown
1
10 reps
RPE 10
3
Single Arm Iso Row
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12 reps
RPE 10
8
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
10
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
11
Seated Calf Raise
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12 reps
12 reps
RPE 10
RPE 9
2
Lat Pulldown
1
10 reps
RPE 10
3
Single Arm Iso Row
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12 reps
RPE 10
8
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
10
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
11
Seated Calf Raise
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12 reps
12 reps
RPE 10
RPE 9
2
Lat Pulldown
1
10 reps
RPE 10
3
Single Arm Iso Row
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12 reps
RPE 10
8
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
10
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
11
Seated Calf Raise
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12 reps
12 reps
RPE 10
RPE 9
2
Lat Pulldown
1
10 reps
RPE 10
3
Single Arm Iso Row
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12 reps
RPE 10
8
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
10
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
11
Seated Calf Raise
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12 reps
12 reps
RPE 10
RPE 9
2
Lat Pulldown
1
10 reps
RPE 10
3
Single Arm Iso Row
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12 reps
RPE 10
8
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
10
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
11
Seated Calf Raise
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12 reps
12 reps
RPE 10
RPE 9
2
Lat Pulldown
1
10 reps
RPE 10
3
Single Arm Iso Row
1
1
12 reps
12 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12 reps
RPE 10
8
Behind The Back Lateral Raise (Cable)
2
12 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
10
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
11
Seated Calf Raise
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
Skull Crusher (Barbell)
2
12 reps
RPE 10
3
Forearm Curl
2
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
5
Deficit Push Up
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
8
Neck Curl
2
8-12 reps
RPE 9
9
Neck Extension
2
8-12 reps
RPE 9
10
Neck Flexion
1
10-15 reps
RPE 9
11
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
Skull Crusher (Barbell)
2
12 reps
RPE 10
3
Forearm Curl
2
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
5
Deficit Push Up
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
8
Neck Curl
2
8-12 reps
RPE 9
9
Neck Extension
2
8-12 reps
RPE 9
10
Neck Flexion
1
10-15 reps
RPE 9
11
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
Skull Crusher (Barbell)
2
12 reps
RPE 10
3
Forearm Curl
2
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
5
Deficit Push Up
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
8
Neck Curl
2
8-12 reps
RPE 9
9
Neck Extension
2
8-12 reps
RPE 9
10
Neck Flexion
1
10-15 reps
RPE 9
11
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
Skull Crusher (Barbell)
2
12 reps
RPE 10
3
Forearm Curl
2
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
5
Deficit Push Up
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
8
Neck Curl
2
8-12 reps
RPE 9
9
Neck Extension
2
8-12 reps
RPE 9
10
Neck Flexion
1
10-15 reps
RPE 9
11
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
Skull Crusher (Barbell)
2
12 reps
RPE 10
3
Forearm Curl
2
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
5
Deficit Push Up
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
8
Neck Curl
2
8-12 reps
RPE 9
9
Neck Extension
2
8-12 reps
RPE 9
10
Neck Flexion
1
10-15 reps
RPE 9
11
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
Skull Crusher (Barbell)
2
12 reps
RPE 10
3
Forearm Curl
2
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
5
Deficit Push Up
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
8
Neck Curl
2
8-12 reps
RPE 9
9
Neck Extension
2
8-12 reps
RPE 9
10
Neck Flexion
1
10-15 reps
RPE 9
11
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
Skull Crusher (Barbell)
2
12 reps
RPE 10
3
Forearm Curl
2
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
5
Deficit Push Up
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
8
Neck Curl
2
8-12 reps
RPE 9
9
Neck Extension
2
8-12 reps
RPE 9
10
Neck Flexion
1
10-15 reps
RPE 9
11
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12 reps
RPE 10
2
Skull Crusher (Barbell)
2
12 reps
RPE 10
3
Forearm Curl
2
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
5
Deficit Push Up
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
8
Neck Curl
2
8-12 reps
RPE 9
9
Neck Extension
2
8-12 reps
RPE 9
10
Neck Flexion
1
10-15 reps
RPE 9
11
Dead Hang
1
1 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9.5
@8
@9
2
Chest Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Squat (Smith Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4
Lat Pulldown
2 Sets
12 Reps
@8.5
5
T-Bar Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@9
@8
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@9
Day 2
1
Squat (Barbell)
2 Sets
15 Reps
@8
2
Squat (Smith Machine)
1 Set
10 Reps
@10
3
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@10
@9
4
Lunge (Dumbbell)
1 Set
15 Reps
@9
5
Bench Press (Dumbbell)
2 Sets
12 Reps
@9
6
Pendlay Row
2 Sets
12 Reps
@9
7
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
8
Rear Delt Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
@10
@8
9
Seated Overhead Press (Dumbbell)
1 Set
15 Reps
@10
10
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
12 Reps
@10
@8
11
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@8
12
Forearm Curl
1 Set
1 Set
12 Reps
12 Reps
@10
@9
13
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@10
@9
Day 3
1
Lat Pulldown (Single Arm)
1 Set
1 Set
12 Reps
12 Reps
@10
@9
2
Lat Pulldown
1 Set
10 Reps
@10
3
Single Arm Iso Row
1 Set
1 Set
12 Reps
12 Reps
@10
@9
4
Leg Press (45 Degrees)
1 Set
1 Set
12 Reps
12 Reps
@10
@8
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@8
6
Dip (Bodyweight)
2 Sets
10 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
8
Behind The Back Lateral Raise (Cable)
2 Sets
12 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@8
10
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@8
11
Seated Calf Raise
1 Set
12 Reps
@10
Day 4
1
Hammer Curl
2 Sets
12 Reps
@10
2
Skull Crusher (Barbell)
2 Sets
12 Reps
@10
3
Forearm Curl
2 Sets
12 Reps
@8
4
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@8
5
Deficit Push Up
2 Sets
12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
6 Reps
@9
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
8
Neck Curl
2 Sets
8-12 Reps
@9
9
Neck Extension
2 Sets
8-12 Reps
@9
10
Neck Flexion
1 Set
10-15 Reps
@9
11
Dead Hang
1 Set
1 mins
@10