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Hamsa's Upper Hypertrophy

by UltraBeast31
1 athletes joined

Program Description

Novice program, for college/highschool students who are busy studying, but want to retain progress and get better while also focusing on the most important parts of the V-Taper.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 27, 2024 01:56
  • Last Edited
    Jun 18, 2025 10:58

Summary

Unleash your upper body potential with Hamsa's Upper Hypertrophy program, a meticulously crafted 9-week journey designed for serious lifters. Committing just 4 days a week, you'll dive into targeted workouts focusing on chest, triceps, back, and biceps, utilizing a mix of dumbbells, cables, and machines. Each session is structured to maximize muscle growth through a variety of rep ranges and intensities, ensuring you stay challenged and engaged. Get ready to build strength and size with a program that pushes your limits and transforms your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 8.5-9.5
RPE 10-10
RPE 9.5-10
2
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
5A
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 8.5-9.5
RPE 10-10
RPE 9.5-10
2
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
5A
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 8.5-9.5
RPE 10-10
RPE 9.5-10
2
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
5A
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 8.5-9.5
RPE 10-10
RPE 9.5-10
2
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
5A
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 8.5-9.5
RPE 10-10
RPE 9.5-10
2
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
5A
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 8.5-9.5
RPE 10-10
RPE 9.5-10
2
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
5A
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 8.5-9.5
RPE 10-10
RPE 9.5-10
2
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
5A
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 8.5-9.5
RPE 10-10
RPE 9.5-10
2
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
5A
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 8.5-9.5
RPE 10-10
RPE 9.5-10
2
Pec Deck (Machine)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
5A
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
1
8-10 reps
8-12 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
12 reps
RPE 8-10
RPE 8-10
3
Single Arm Iso Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Pull-Up (Weighted)
1
15 reps
RPE 10
7
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
1
8-10 reps
8-12 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
12 reps
RPE 8-10
RPE 8-10
3
Single Arm Iso Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Pull-Up (Weighted)
1
15 reps
RPE 10
7
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
1
8-10 reps
8-12 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
12 reps
RPE 8-10
RPE 8-10
3
Single Arm Iso Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Pull-Up (Weighted)
1
15 reps
RPE 10
7
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
1
8-10 reps
8-12 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
12 reps
RPE 8-10
RPE 8-10
3
Single Arm Iso Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Pull-Up (Weighted)
1
15 reps
RPE 10
7
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
1
8-10 reps
8-12 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
12 reps
RPE 8-10
RPE 8-10
3
Single Arm Iso Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Pull-Up (Weighted)
1
15 reps
RPE 10
7
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
1
8-10 reps
8-12 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
12 reps
RPE 8-10
RPE 8-10
3
Single Arm Iso Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Pull-Up (Weighted)
1
15 reps
RPE 10
7
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
1
8-10 reps
8-12 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
12 reps
RPE 8-10
RPE 8-10
3
Single Arm Iso Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Pull-Up (Weighted)
1
15 reps
RPE 10
7
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
1
8-10 reps
8-12 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
12 reps
RPE 8-10
RPE 8-10
3
Single Arm Iso Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Pull-Up (Weighted)
1
15 reps
RPE 10
7
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
1
8-10 reps
8-12 reps
10-12 reps
RPE 10
RPE 9.5
RPE 9
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
12 reps
RPE 8-10
RPE 8-10
3
Single Arm Iso Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Pull-Up (Weighted)
1
15 reps
RPE 10
7
Face Pull
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
10-12 reps
6-8 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Standing Calf Raise
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Leg Extension
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
10-12 reps
6-8 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Standing Calf Raise
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Leg Extension
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
10-12 reps
6-8 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Standing Calf Raise
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Leg Extension
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
10-12 reps
6-8 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Standing Calf Raise
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Leg Extension
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
10-12 reps
6-8 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Standing Calf Raise
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Leg Extension
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
10-12 reps
6-8 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Standing Calf Raise
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Leg Extension
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
10-12 reps
6-8 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Standing Calf Raise
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Leg Extension
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
10-12 reps
6-8 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Standing Calf Raise
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Leg Extension
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
10-12 reps
6-8 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Standing Calf Raise
1
1
2
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Leg Extension
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8-10
2
JM Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8-10
2
JM Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8-10
2
JM Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8-10
2
JM Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8-10
2
JM Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8-10
2
JM Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8-10
2
JM Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8-10
2
JM Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8-10
2
JM Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5-7.5
@8.5-9.5
@10-10
@9.5-10
2
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9
3
Dip (Bodyweight)
2 Sets
10-12 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
5A
Overhead Tricep Extension (Cable)
1 Set
15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
1 Set
8-10 Reps
8-12 Reps
10-12 Reps
@10
@9.5
@9
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8 Reps
12 Reps
@8-10
@8-10
3
Single Arm Iso Row
1 Set
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
4
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
@10
6
Pull-Up (Weighted)
1 Set
15 Reps
@10
7
Face Pull
3 Sets
10-12 Reps
@8-10
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
1 Set
10-12 Reps
6-8 Reps
8-10 Reps
@10
@10
@10
2
Standing Calf Raise
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
12-15 Reps
@9
@10
@10
3
Lying Leg Curl
2 Sets
10-12 Reps
@10
4
Leg Extension
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
Day 4
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8-10
2
JM Press (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-10 Reps
@8-10
@8-10
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
10-12 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10