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Rei

by rei fortuzi
1 athletes joined

Program Description

A

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 06, 2025 07:28
  • Last Edited
    Jul 10, 2025 01:21

Summary

Transform your upper body strength with the Rei program, a comprehensive 12-week journey designed for dedicated lifters. Committing to six days a week, you'll engage in a variety of exercises, including barbell bench presses and cable tricep extensions, targeting your chest, shoulders, and arms. Each session emphasizes progressive overload and muscle engagement, ensuring you build strength and definition effectively. Get ready to push your limits and achieve the physique you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8 Reps
-
2
Shoulder Press (Machine)
5 Sets
8 Reps
-
3
Dip (Bodyweight)
5 Sets
8 Reps
-
4
Chest Fly (Cable)
5 Sets
8 Reps
-
5
Incline Chest Press (Machine)
5 Sets
8 Reps
-
6
Lateral Raise (Cable)
5 Sets
8 Reps
-
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8 Reps
-
8
Lying Tricep Extension (Barbell)
5 Sets
8 Reps
-
9
Overhead Tricep Extension Cable
5 Sets
8 Reps
-
Day 2
1
Leg Extension
5 Sets
8 Reps
-
2
Leg Press
5 Sets
8 Reps
-
3
Squat (Barbell)
5 Sets
8 Reps
-
4
Seated Calf Raise
5 Sets
8 Reps
-
5
Lying Leg Curl
5 Sets
8 Reps
-
6
Hip Abductor (Machine)
5 Sets
8 Reps
-
7
Hip Adductor (Machine)
5 Sets
8 Reps
-
Day 3
1
Seated Row (Cable)
5 Sets
8 Reps
-
2
Bent Over Row (Barbell)
5 Sets
8 Reps
-
3
High Row
4 Sets
8 Reps
-
4
T-Bar Row
5 Sets
8 Reps
-
5
Chest Supported Row (Machine)
5 Sets
8 Reps
-
6
Bicep Curl (Cable)
5 Sets
8 Reps
-
7
Bicep Curl (EZ Bar)
5 Sets
8 Reps
-
8
Bicep Curl (Machine)
5 Sets
8 Reps
-
Day 4
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
-
2
Chest Fly (Machine)
5 Sets
8 Reps
-
3
Chest Press (Machine)
5 Sets
8 Reps
-
4
Upright Row (Barbell)
5 Sets
8 Reps
-
5
Lateral Raise (Machine)
5 Sets
8 Reps
-
6
Dip (Bodyweight)
5 Sets
8 Reps
-
7
Single Arm Tricep Extension (Cable)
5 Sets
8 Reps
-
8
Tricep Pushdown (Cable)
5 Sets
8 Reps
-
9
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
-
Day 5
1
Hack Squat
5 Sets
8 Reps
-
2
Standing Calf Raise
5 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
5 Sets
8 Reps
-
4
Leg Press (45 Degrees)
5 Sets
8 Reps
-
5
Hip Adductor (Machine)
5 Sets
8 Reps
-
6
Hip Abductor (Machine)
5 Sets
8 Reps
-
Day 6
1
Lat Pulldown
5 Sets
8 Reps
-
2
Face Pull
5 Sets
8 Reps
-
3
Shrug (Barbell)
5 Sets
8 Reps
-
4
Single Arm Iso Row
5 Sets
8 Reps
-
5
Rear Delt Fly (Machine)
5 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
5 Sets
8 Reps
-
7
Preacher Curl (Barbell)
5 Sets
8 Reps
-
8
Preacher Curl (Dumbbell)
5 Sets
8 Reps
-
9
Bayesian Curl
5 Sets
8 Reps
-