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BoostcampPNG

hypertrofie upper specialisatie (muscle regain)

by rafael Morren

Program Description

Speciaal voor Michiel

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 13, 2026 04:57
  • Last Edited
    Jan 14, 2026 11:48
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Triceps
11.4%
Middle Delts
10.4%
Biceps
10.4%
Upper Back
10%
Chest
8.1%
Lats
7.4%
Hamstrings
6.3%
Quadriceps
6.3%
Glutes
4.6%
Rear Delts
3.3%
Forearms
3.1%
Abs
3.1%
Adductors
2.2%
Lower Back
0.8%
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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
Incline Bench Press (Barbell)
2
6-10 reps
RPE 7
2
Dumbbell Row
2
10-20 reps
RPE 7
3A
Standing Pullover (Cable)
1
10-15 reps
RPE 7
3B
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Dumbbell Row
2
10-20 reps
RPE 7.5
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7.5
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
5
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Dumbbell Row
3
10-20 reps
RPE 8
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7.5
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
5
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8.5
2
Dumbbell Row
3
10-20 reps
RPE 8.5
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Pull-Up (Neutral Grip, Bodyweight)
1
2
5-15 reps
5-15 reps
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Dumbbell Row
1
2
10-20 reps
10-20 reps
RPE 10
RPE 9
3A
Standing Pullover (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 9
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
1
3
10-15 reps
10-15 reps
RPE 10
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Pull-Up (Neutral Grip, Bodyweight)
4
5-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
6-10 reps
6-10 reps
6-15 reps
RPE 10
RPE 9
RPE 9
2
Dumbbell Row
4
10-20 reps
RPE 10
3A
Standing Pullover (Cable)
3
10-15 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
3
10-15 reps
10-15 reps
RPE 10
RPE 9
4B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
4
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 7
2
Dumbbell Row
2
10-20 reps
RPE 7
3A
Standing Pullover (Cable)
1
10-15 reps
RPE 7
3B
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Dumbbell Row
2
10-20 reps
RPE 7.5
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7.5
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
5
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Dumbbell Row
3
10-20 reps
RPE 8
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7.5
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
5
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8.5
2
Dumbbell Row
3
10-20 reps
RPE 8.5
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Pull-Up (Neutral Grip, Bodyweight)
1
2
5-15 reps
5-15 reps
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Dumbbell Row
1
2
10-20 reps
10-20 reps
RPE 10
RPE 9
3A
Standing Pullover (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 9
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
1
3
10-15 reps
10-15 reps
RPE 10
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Pull-Up (Neutral Grip, Bodyweight)
4
5-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
6-10 reps
6-10 reps
6-15 reps
RPE 10
RPE 9
RPE 9
2
Dumbbell Row
4
10-20 reps
RPE 10
3A
Standing Pullover (Cable)
3
10-15 reps
RPE 10
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
3
10-15 reps
10-15 reps
RPE 10
RPE 9
4B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
4
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-15 reps
RPE 7
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
1
12-20 reps
RPE 7
4
Hip Adductor (Machine)
1
8-12 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 8
6
Upright Row (Cable)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-15 reps
RPE 7.5
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
RPE 7.5
4
Hip Adductor (Machine)
2
8-12 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 8
6
Upright Row (Cable)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Upright Row (Cable)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8.5
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 8.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-15 reps
RPE 9
2
High Bar Squat (Barbell)
1
3
5-8 reps
5-8 reps
RPE 9
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 10
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
2
8-15 reps
8-15 reps
RPE 10
RPE 9
2
High Bar Squat (Barbell)
1
4
5-8 reps
5-8 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 10
RPE 9
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
6
Upright Row (Cable)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-15 reps
RPE 7
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
1
12-20 reps
RPE 7
4
Hip Adductor (Machine)
1
8-12 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 8
6
Upright Row (Cable)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-15 reps
RPE 7.5
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
RPE 7.5
4
Hip Adductor (Machine)
2
8-12 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 8
6
Upright Row (Cable)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Upright Row (Cable)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8.5
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 8.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-15 reps
RPE 9
2
High Bar Squat (Barbell)
1
3
5-8 reps
5-8 reps
RPE 9
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 10
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
2
8-15 reps
8-15 reps
RPE 10
RPE 9
2
High Bar Squat (Barbell)
1
4
5-8 reps
5-8 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 10
RPE 9
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
6
Upright Row (Cable)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
2
6-10 reps
RPE 7
2
Reverse Pec Deck
2
10-15 reps
RPE 8
3
Pec Deck (Machine)
2
8-12 reps
RPE 7
4
JM Press
1
8-15 reps
RPE 8
5
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
2
6-10 reps
RPE 7.5
2
Reverse Pec Deck
2
10-15 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
4
JM Press
2
8-15 reps
RPE 8
5
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 8
2
Reverse Pec Deck
2
10-15 reps
RPE 8.5
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
JM Press
2
8-15 reps
RPE 8
5
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
4
JM Press
1
2
8-15 reps
8-15 reps
RPE 9
RPE 8.5
5
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
4
6-10 reps
RPE 9
2
Reverse Pec Deck
1
3
10-15 reps
10-15 reps
RPE 10
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4
JM Press
3
8-15 reps
RPE 9
5
Partial Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Reverse Pec Deck
4
10-15 reps
RPE 10
3
Pec Deck (Machine)
4
8-12 reps
RPE 10
4
JM Press
3
8-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
2
6-10 reps
RPE 7
2
Reverse Pec Deck
2
10-15 reps
RPE 8
3
Pec Deck (Machine)
2
8-12 reps
RPE 7
4
JM Press
1
8-15 reps
RPE 8
5
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
2
6-10 reps
RPE 7.5
2
Reverse Pec Deck
2
10-15 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
4
JM Press
2
8-15 reps
RPE 8
5
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 8
2
Reverse Pec Deck
2
10-15 reps
RPE 8.5
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
JM Press
2
8-15 reps
RPE 8
5
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
4
6-10 reps
RPE 8.5
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
4
JM Press
1
2
8-15 reps
8-15 reps
RPE 9
RPE 8.5
5
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
4
6-10 reps
RPE 9
2
Reverse Pec Deck
1
3
10-15 reps
10-15 reps
RPE 10
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4
JM Press
3
8-15 reps
RPE 9
5
Partial Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Reverse Pec Deck
4
10-15 reps
RPE 10
3
Pec Deck (Machine)
4
8-12 reps
RPE 10
4
JM Press
3
8-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 6
2
Lat Pulldown
2
6-10 reps
RPE 7
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 7.5
2
Lat Pulldown
3
6-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7.5
2
Lat Pulldown
4
6-10 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
4
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 6
2
Lat Pulldown
2
6-10 reps
RPE 7
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 7.5
2
Lat Pulldown
3
6-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7.5
2
Lat Pulldown
4
6-10 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
4
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Seated Lateral Raise
3
10-15 reps
RPE 8
5
Hanging Leg Raise
2
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Seated Lateral Raise
3
10-15 reps
RPE 8
5
Hanging Leg Raise
2
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8.5
2
Leg Extension
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8.5
3
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
4
Incline Seated Lateral Raise
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8.5
5
Hanging Leg Raise
3
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
2
Leg Extension
4
6-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Seated Lateral Raise
4
10-15 reps
RPE 9
5
Hanging Leg Raise
3
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
2
Leg Extension
4
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
4
Incline Seated Lateral Raise
4
10-15 reps
RPE 10
5
Hanging Leg Raise
4
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Seated Lateral Raise
3
10-15 reps
RPE 8
5
Hanging Leg Raise
2
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Seated Lateral Raise
3
10-15 reps
RPE 8
5
Hanging Leg Raise
2
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8.5
2
Leg Extension
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8.5
3
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
4
Incline Seated Lateral Raise
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8.5
5
Hanging Leg Raise
3
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
2
Leg Extension
4
6-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Seated Lateral Raise
4
10-15 reps
RPE 9
5
Hanging Leg Raise
3
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
2
Leg Extension
4
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
4
Incline Seated Lateral Raise
4
10-15 reps
RPE 10
5
Hanging Leg Raise
4
5-30 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@7
2
Dumbbell Row
2 Sets
10-20 Reps
@7
3A
Standing Pullover (Cable)
1 Set
10-15 Reps
@7
3B
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@7
4A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
5
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-15 Reps
@8
Day 2
1
Leg Curl
2 Sets
8-15 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
5-8 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
1 Set
12-20 Reps
@7
4
Hip Adductor (Machine)
1 Set
8-12 Reps
@7
5
Preacher Curl (EZ Bar)
2 Sets
10-15 Reps
@8
6
Upright Row (Cable)
2 Sets
8-15 Reps
@8
Day 3
1
Partial Incline Press (Dumbbell)
2 Sets
6-10 Reps
@7
2
Reverse Pec Deck
2 Sets
10-15 Reps
@8
3
Pec Deck (Machine)
2 Sets
8-12 Reps
@7
4
JM Press
1 Set
8-15 Reps
@8
5
Partial Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
4-6 Reps
@6
2
Lat Pulldown
2 Sets
6-10 Reps
@7
3
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7
5
Seated Shoulder Press (Dumbbell)
1 Set
8-12 Reps
@7
6
Hammer Curl (Dumbbell)
2 Sets
8-20 Reps
@10
Day 5
1
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
2
Leg Extension
2 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
4
Incline Seated Lateral Raise
2 Sets
10-15 Reps
@8
5
Hanging Leg Raise
1 Set
5-30 Reps
@10