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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 04, 2025 01:08

Summary

Unleash your inner athlete with the Model Aesthetic Surfer Routine, a dynamic 12-week program designed to sculpt a lean, powerful physique. Committing to six days a week, you'll engage in a variety of exercises targeting all major muscle groups, including chest, back, and arms, using a full gym setup. Each session incorporates a blend of strength training and functional movements, ensuring you build both muscle and endurance. Dive in and ride the wave to your fitness goals!
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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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
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