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Toji

by Brooklyn O.

Program Description

**Toji** is an 8-week bodybuilding program designed to sculpt and strengthen your physique through a comprehensive and challenging workout regimen. With 48 training sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, including chest, back, arms, and legs. Each workout lasts approximately 90 minutes, ensuring you maximize your time in the gym while pushing your limits. This program is tailored for intermediate to advanced lifters, utilizing a full gym setup to enhance muscle growth and definition. Get ready to transform your body and achieve your fitness goals!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2025 05:26
  • Last Edited
    Aug 24, 2025 06:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Bayesian Curl
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Bayesian Curl
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Bayesian Curl
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Bayesian Curl
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Bayesian Curl
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Bayesian Curl
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Bayesian Curl
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Bayesian Curl
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Seated Calf Raise
1
-
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Seated Calf Raise
1
-
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Seated Calf Raise
1
-
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Seated Calf Raise
1
-
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Seated Calf Raise
1
-
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Seated Calf Raise
1
-
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Seated Calf Raise
1
-
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Seated Calf Raise
1
-
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
4
Wide Grip Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
4
Wide Grip Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
4
Wide Grip Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
4
Wide Grip Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
4
Wide Grip Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
4
Wide Grip Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
4
Wide Grip Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
4
Wide Grip Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
2
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Single Arm Pushdown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
2
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Single Arm Pushdown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
2
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Single Arm Pushdown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
2
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Single Arm Pushdown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
2
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Single Arm Pushdown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
2
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Single Arm Pushdown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
2
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Single Arm Pushdown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
2
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Single Arm Pushdown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Decline Crunch
2
20 reps
RPE 10
4
Hanging Leg Raise
2
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@9
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@9
@10
3
Chest Fly (Machine)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@9
@10
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@8
@10
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@8
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
4
Hammer Curl (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@8
@10
5
Bayesian Curl
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@8
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@6.5
@8.5
@10
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@9
@9.5
@10
4
Wide Grip Lat Pulldown
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@8
@10
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
6
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
Day 5
1
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
2
Bayesian Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9.5
@10
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9.5
@10
4
Single Arm Pushdown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9.5
@10
Day 6
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8.5
@9.5
@10
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Decline Crunch
2 Sets
20 Reps
@10
4
Hanging Leg Raise
2 Sets
20 Reps
@10
Day 3
1
Goblet Squat
1 Set
-
2
Seated Calf Raise
1 Set
-
3
Decline Crunch
2 Sets
20 Reps
@10
4
Hanging Leg Raise
2 Sets
20 Reps
@10