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by Josh

Program Description

Monke lift

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 04, 2025 02:24
  • Last Edited
    Dec 04, 2025 08:34
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Triceps
11.9%
Chest
10.2%
Upper Back
9.1%
Lats
7.8%
Biceps
7.6%
Quadriceps
7.3%
Glutes
6.4%
Hamstrings
5.5%
Forearms
4.5%
Calves
4.1%
Middle Delts
4.1%
Adductors
2.9%
Abductors
2.4%
Rear Delts
2.4%
Abs
1.1%
Lower Back
0.6%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
1
6 reps
5 reps
RPE 10
RPE 10
1B
Dip (Bodyweight)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 10
RPE 10
2A
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3A
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3B
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 5
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3A
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3B
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 3
1A
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
1B
Dip (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2B
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@9
@10
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
3
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
5
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9