Program Description
Build muscle hopefully
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedSep 11, 2025 06:35
- Last EditedSep 24, 2025 04:16
Summary
**Wheel** is a comprehensive 16-week training program designed to elevate your strength and conditioning through a focused 5-day weekly regimen. Each session features a variety of supersets that target major muscle groups, ensuring balanced development and maximizing efficiency. With a mix of barbell and dumbbell exercises, you'll build muscle and improve your overall fitness in a garage gym setting. Get ready to push your limits and achieve your goals with this structured and effective workout plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Chest
11.5%
Biceps
10.4%
Forearms
10.1%
Front Delts
7.4%
Upper Back
7.1%
Lats
6.6%
Middle Delts
6.1%
Neck
4.6%
Glutes
4.5%
Quadriceps
4.3%
Hamstrings
4.3%
Rear Delts
2.5%
Lower Back
1.8%
Abs
1.7%
Adductors
1.5%
Calves
1.5%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
1B
Chin-Up (Weighted)
2
8-12 reps
RPE 9
2A
Pec Fly (Dumbbell)
2
8-12 reps
-
2B
Barbell Row
2
6-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
3B
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
3B
Straight Leg Calf Raise
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
10 reps
RPE 10
3A
Dip (Weighted)
2
10 reps
RPE 10
3B
Pullover (Dumbbell)
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
3
12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1A
Incline Bench Press (Barbell)2 Sets
4-8 Reps
@9
1B
Chin-Up (Weighted)2 Sets
8-12 Reps
@9
2A
Pec Fly (Dumbbell)2 Sets
8-12 Reps
-
2B
Barbell Row2 Sets
6-10 Reps
@9
3A
Rear Delt Fly (Dumbbell)2 Sets
12-15 Reps
@9
3B
Seated Overhead Press (Barbell)2 Sets
4-8 Reps
@9
Day 2
1A
Lying Side Lateral Raise3 Sets
12 Reps
@10
1B
Wrist Curls3 Sets
15 Reps
@10
2A
Preacher Curl (Dumbbell)3 Sets
12 Reps
@10
2B
Overhead Extension (EZ Bar)3 Sets
12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@10
3B
JM Press3 Sets
12 Reps
@9
Day 3
1A
Squat (Barbell)3 Sets
8 Reps
@9
1B
Neck Curl3 Sets
15 Reps
@10
2A
Romanian Deadlift (Barbell)3 Sets
8 Reps
@9
2B
Neck Extension3 Sets
15 Reps
@10
3A
Walking Lunge (Dumbbell)2 Sets
10 Reps
@10
3B
Straight Leg Calf Raise2 Sets
12 Reps
@9
Day 5
1A
Lying Side Lateral Raise3 Sets
12 Reps
@10
1B
Wrist Curls3 Sets
15 Reps
@10
2A
Overhead Extension (EZ Bar)3 Sets
12 Reps
@10
2B
Incline Curl (Dumbbell)3 Sets
12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@10
3B
JM Press3 Sets
12 Reps
@9
Day 4
1A
Bench Press (Barbell)3 Sets
6-8 Reps
@9
1B
Wide Grip Pull-Up3 Sets
15 Reps
@10
2A
Incline Chest Fly (Dumbbell)2 Sets
12 Reps
@9
2B
Shrug (Barbell)2 Sets
10 Reps
@10
3A
Dip (Weighted)2 Sets
10 Reps
@10
3B
Pullover (Dumbbell)2 Sets
12 Reps
@9