Program Description
Schedule: 3 Days/Week Goal: Strength + Aesthetic Definition Progression: For main lifts add 2.5-5 lbs after deload. For everything else Add 2.5–5 lbs when all reps are hit Bench alternates weekly → Week A: Flat first / Week B: Incline first FAILURE( Fail on a compound Drop 5–10%, stop 1–2 reps shy next time Fail on accessory Keep weight, stop 1 rep sooner next week Fail on multiple lifts Mini-deload (½ sets for 3–4 days) Repeated failures Full deload early Day 3 exercises can be swapped to be more leg intensive.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length14 weeks
- Time Per Workout60 minutes
- CreatedOct 28, 2025 02:17
- Last EditedOct 29, 2025 07:25
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Triceps
10.2%
Middle Delts
10.2%
Front Delts
9.8%
Glutes
9.3%
Lats
8.4%
Quadriceps
7.4%
Biceps
7%
Chest
7%
Abs
6.7%
Hamstrings
6.2%
Rear Delts
2.8%
Lower Back
1.9%
Adductors
1.2%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
70%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
75%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
70%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
75%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
75%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
80%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
85%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
80%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
65%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
65%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
70%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
75%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
70%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
75%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
75%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
80%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
85%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
80%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
65%
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
65%
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6B
Chest Fly (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
75%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
75%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
80%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
80%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Romanian Deadlift (Barbell)
3
6 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
75%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
75%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
80%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
80%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Romanian Deadlift (Barbell)
3
6 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3B
Pull Through (Cable)
3
10 reps
RPE 8
4A
Cable Crunch
3
10-12 reps
RPE 8
4B
Side Crunch (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
65%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Face Pull
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
65%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
70%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
75%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
75%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
65%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
65%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Face Pull
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
65%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
70%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
75%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
75%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
65%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
75%
2
Barbell Row3 Sets
5 Reps
@8
3
Overhead Press (Barbell)3 Sets
5 Reps
70%
4
Pull-Up (Weighted)3 Sets
6-8 Reps
@8
5A
Incline Curl (Dumbbell)3 Sets
8-10 Reps
@8
5B
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
@8
6A
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@8
6B
Chest Fly (Cable)3 Sets
10-12 Reps
@8
Day 2
1
Squat (Barbell)4 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)3 Sets
6 Reps
70%
3A
Bulgarian Split Squat (Dumbbell)5 Sets
10 Reps
@8
3B
Pull Through (Cable)3 Sets
10 Reps
@8
4A
Cable Crunch3 Sets
10-12 Reps
@8
4B
Side Crunch (Cable)3 Sets
10-12 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
65%
2
Chest Supported Row (Dumbbell)3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
@8
4
Lat Pulldown3 Sets
10-12 Reps
@8
5A
Hammer Curl (Dumbbell)3 Sets
10-12 Reps
@8
5B
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
@8
6A
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@8
6B
Face Pull3 Sets
12-15 Reps
@8