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BoostcampPNG

Pure Hypertrophy (Muscle Growth)

by Aryan Lifts
3 athletes joined

Program Description

This is a custom split, designed for individuals looking for complete overall muscle development. This takes into account latest research about muscle hypertrophy and slightly emphasizes the arms.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 14, 2024 01:45
  • Last Edited
    Jul 22, 2024 08:17
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Leg Press
2
10-15 reps
RPE 10
5
Wrist Curls
2
20-30 reps
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
2
Seated Row (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Bayesian Curl
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-10 reps
10-15 reps
RPE 10
RPE 10
3
Leg Extension
2
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
5-10 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
RPE 9
2
Hanging Leg Raise
2
10-20 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
4
Seated Cable Fly
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Upright Row (Cable)
2
20-30 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10