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BoostcampPNG

Model aesthetic surfer routine

by Aryan S.

Program Description

Hj

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 03, 2025 10:43
  • Last Edited
    Oct 03, 2025 10:59
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.5%
Triceps
15.6%
Biceps
12%
Front Delts
9.4%
Chest
9.1%
Lats
8.9%
Rear Delts
8.9%
Middle Delts
7%
Abs
5.2%
Calves
3.9%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
RPE 8
2
Hanging Leg Raise
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
10 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
T-Bar Row
3 Sets
8 Reps
@8
2
Lat Pulldown
2 Sets
10-12 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl (Cable)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
7
Face Pull
4 Sets
15 Reps
@8
Day 3
1
Standing Calf Raise
3 Sets
12 Reps
@8
2
Hanging Leg Raise
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
10 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 5
1
T-Bar Row
3 Sets
8 Reps
@8
2
Lat Pulldown
2 Sets
10-12 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl (Cable)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
7
Face Pull
4 Sets
15 Reps
@8
Day 6
1
Standing Calf Raise
3 Sets
12 Reps
@8
2
Hanging Leg Raise
4 Sets
12 Reps
@8