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BoostcampPNG

hypertrofie upper specialisatie (muscle regain)

by rafael Morren
3 athletes joined

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
    Feb 02, 2026 06:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
11%
Upper Back
8.8%
Chest
8.8%
Quadriceps
8.2%
Lats
7.9%
Middle Delts
7.8%
Biceps
7.7%
Hamstrings
7.1%
Glutes
6.1%
Abs
5.3%
Rear Delts
3.4%
Forearms
2.5%
Lower Back
1.9%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Barbell Row
2
6-10 reps
RPE 7
3A
Standing Pullover (Cable)
1
10-15 reps
RPE 7
3B
Seated Overhead Press (Barbell)
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
Barbell Row
2
6-10 reps
RPE 7.5
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 7.5
3B
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 7.5
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
1
1
5-15 reps
5-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8
3B
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8.5
5
Pull-Up (Neutral Grip, Bodyweight)
1
1
5-15 reps
5-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 8.5
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8.5
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
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)
2
1
5-15 reps
5-15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
10-15 reps
RPE 10
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
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
Barbell Row
2
6-10 reps
RPE 7
3A
Standing Pullover (Cable)
1
10-15 reps
RPE 7
3B
Seated Overhead Press (Barbell)
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)
2
6-10 reps
RPE 7
2
Barbell Row
2
6-10 reps
RPE 7
3A
Standing Pullover (Cable)
1
10-15 reps
RPE 7
3B
Seated Overhead Press (Barbell)
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
Barbell Row
2
6-10 reps
RPE 7.5
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 7.5
3B
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 7.5
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
1
1
5-15 reps
5-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8
3B
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8.5
5
Pull-Up (Neutral Grip, Bodyweight)
1
1
5-15 reps
5-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 8.5
3A
Standing Pullover (Cable)
2
10-15 reps
RPE 8.5
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
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)
2
1
5-15 reps
5-15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
10-15 reps
RPE 10
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
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
Barbell Row
2
6-10 reps
RPE 7
3A
Standing Pullover (Cable)
1
10-15 reps
RPE 7
3B
Seated Overhead Press (Barbell)
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 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
10-20 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
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 7
5
Sissy Squat
2
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10-20 reps
RPE 7.5
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
RPE 7.5
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 8
5
Sissy Squat
2
4-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10-20 reps
RPE 8
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 8.5
5
Sissy Squat
2
4-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10-20 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
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 9
5
Sissy Squat
3
4-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
1
3
10-20 reps
10-20 reps
RPE 10
RPE 9
2
High Bar Squat (Barbell)
1
3
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 10
RPE 9
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 10
5
Sissy Squat
3
4-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
10-20 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
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 7
5
Sissy Squat
2
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
10-20 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
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 7
5
Sissy Squat
2
4-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10-20 reps
RPE 7.5
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
RPE 7.5
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 8
5
Sissy Squat
2
4-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10-20 reps
RPE 8
2
High Bar Squat (Barbell)
3
5-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 8.5
5
Sissy Squat
2
4-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
10-20 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
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 9
5
Sissy Squat
3
4-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
1
3
10-20 reps
10-20 reps
RPE 10
RPE 9
2
High Bar Squat (Barbell)
1
3
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 10
RPE 9
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 10
5
Sissy Squat
3
4-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
10-20 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
4A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 7
5
Sissy Squat
2
4-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 6
2
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 7
3
Lat Pulldown
2
8-12 reps
RPE 7
4
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
7
JM Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 6.5
2
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 7.5
3
Lat Pulldown
3
8-12 reps
RPE 7.5
4
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
7
JM Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 8
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
JM Press
2
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Partial Incline Press (Dumbbell)
4
6-10 reps
RPE 8.5
3
Lat Pulldown
3
8-12 reps
RPE 8.5
4
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
JM Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2
Partial Incline Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
4
10-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
JM Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 6
2
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 7
3
Lat Pulldown
2
8-12 reps
RPE 7
4
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
7
JM Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 6
2
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 7
3
Lat Pulldown
2
8-12 reps
RPE 7
4
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
7
JM Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 6.5
2
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 7.5
3
Lat Pulldown
3
8-12 reps
RPE 7.5
4
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
7
JM Press
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 8
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
JM Press
2
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Partial Incline Press (Dumbbell)
4
6-10 reps
RPE 8.5
3
Lat Pulldown
3
8-12 reps
RPE 8.5
4
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
JM Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8.5
2
Partial Incline Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Partial Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
4
10-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
JM Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 6
2
Partial Incline Press (Dumbbell)
3
6-10 reps
RPE 7
3
Lat Pulldown
2
8-12 reps
RPE 7
4
Partial Lateral Raise (Cable)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
7
JM Press
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Sissy Squat
2
4-20 reps
RPE 8
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
5-30 reps
RPE 10
6
Deficit Push Up
1
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Sissy Squat
2
4-20 reps
RPE 8
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
5-30 reps
RPE 10
6
Deficit Push Up
1
5-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5
3
Sissy Squat
2
4-20 reps
RPE 8.5
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8.5
5
Hanging Leg Raise
1
5-30 reps
RPE 10
6
Deficit Push Up
2
5-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Sissy Squat
2
4-20 reps
RPE 8.5
4
Incline Seated Lateral Raise
3
10-15 reps
RPE 8.5
5
Hanging Leg Raise
2
5-30 reps
RPE 10
6
Deficit Push Up
2
5-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Sissy Squat
2
4-20 reps
RPE 10
4
Incline Seated Lateral Raise
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
5-30 reps
RPE 10
6
Deficit Push Up
3
5-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Sissy Squat
2
4-20 reps
RPE 8
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
5-30 reps
RPE 10
6
Deficit Push Up
1
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Sissy Squat
2
4-20 reps
RPE 8
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
5-30 reps
RPE 10
6
Deficit Push Up
1
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Sissy Squat
2
4-20 reps
RPE 8
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
5-30 reps
RPE 10
6
Deficit Push Up
1
5-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5
3
Sissy Squat
2
4-20 reps
RPE 8.5
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8.5
5
Hanging Leg Raise
1
5-30 reps
RPE 10
6
Deficit Push Up
2
5-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Sissy Squat
2
4-20 reps
RPE 8.5
4
Incline Seated Lateral Raise
3
10-15 reps
RPE 8.5
5
Hanging Leg Raise
2
5-30 reps
RPE 10
6
Deficit Push Up
2
5-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Sissy Squat
2
4-20 reps
RPE 10
4
Incline Seated Lateral Raise
3
10-15 reps
RPE 10
5
Hanging Leg Raise
2
5-30 reps
RPE 10
6
Deficit Push Up
3
5-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Sissy Squat
2
4-20 reps
RPE 8
4
Incline Seated Lateral Raise
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
5-30 reps
RPE 10
6
Deficit Push Up
1
10-30 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@7
2
Barbell Row
2 Sets
6-10 Reps
@7
3A
Standing Pullover (Cable)
1 Set
10-15 Reps
@7
3B
Seated Overhead Press (Barbell)
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
Nordic Curl
2 Sets
10-20 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
5-8 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
1 Set
12-20 Reps
@7
4A
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@7
4B
Rear Delt Fly (Dumbbell)
2 Sets
12-20 Reps
@7
5
Sissy Squat
2 Sets
4-20 Reps
@7
Day 3
1
Deadlift (Barbell)
2 Sets
4-6 Reps
@6
2
Partial Incline Press (Dumbbell)
3 Sets
6-10 Reps
@7
3
Lat Pulldown
2 Sets
8-12 Reps
@7
4
Partial Lateral Raise (Cable)
2 Sets
10-15 Reps
@7
5
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7
6
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@8
7
JM Press
2 Sets
8-12 Reps
@8
Day 4
1
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
3
Sissy Squat
2 Sets
4-20 Reps
@8
4
Incline Seated Lateral Raise
2 Sets
10-15 Reps
@8
5
Hanging Leg Raise
1 Set
5-30 Reps
@10
6
Deficit Push Up
1 Set
10-30 Reps
@10