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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
    Nov 12, 2024 03:54

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.2%
Triceps
9.3%
Front Delts
9.3%
Middle Delts
8.9%
Abs
8.7%
Upper Back
8%
Forearms
7.8%
Lats
6.2%
Hamstrings
5.8%
Quadriceps
4.9%
Chest
4.4%
Rear Delts
3.6%
Adductors
2.2%
Glutes
2.2%
Calves
2.2%
Lower Back
1.8%
Abductors
0.4%
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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