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Greek God Aesthetics

by Nicholas J.
4 athletes joined

Program Description

To gain muscle, lose fat, and become the best version of yourself

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 06, 2025 03:06
  • Last Edited
    Jun 18, 2025 09:31

Summary

Unleash your inner hero with the Greek God Aesthetics program, a meticulously crafted 12-week journey designed to sculpt your physique into a work of art. Committing just 5 days a week, you’ll dive into targeted workouts focusing on arms, legs, chest, and shoulders, utilizing a variety of machines and free weights to maximize muscle growth and definition. Each session combines cutting-edge exercises like the Incline Bench Press and Bayesian Curl, ensuring you build strength while enhancing your aesthetics. Get ready to transform your body and embody the strength and beauty of the gods!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
4 Sets
12 Reps
@10
2
Leg Press
3 Sets
5 Reps
@10
3
Seated Calf Raise
2 Sets
10 Reps
@10
4
Bayesian Curl
4 Sets
8 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
3 Sets
7 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Chest Press (Machine)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
3 Sets
9 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@10
5
Seated Lateral Raise
3 Sets
10 Reps
@10
Day 3
1
Leg Curl
2 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@10
3
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@10
Day 4
1
Shoulder Press (Machine)
3 Sets
7 Reps
@10
2
Seated Lateral Raise
4 Sets
10 Reps
@10
3
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@10
2
Preacher Curl (Barbell)
3 Sets
7 Reps
@10
3
Bench Press (Dumbbell)
4 Sets
7 Reps
@10
4
Pec Deck (Machine)
3 Sets
9 Reps
@10