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Vaughn Walker workout

by derek H.
35 athletes joined

Program Description

Gains by Vaughn

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 26, 2024 06:13
  • Last Edited
    Jul 21, 2025 09:39

Summary

Transform your physique with the Vaughn Walker workout, a comprehensive 12-week program designed for dedicated lifters. Committing just four days a week, you’ll engage in targeted muscle groups, focusing on compound and isolation exercises that maximize strength and hypertrophy. Each session incorporates a mix of free weights and machines to ensure balanced development, with a strong emphasis on form and intensity. Get ready to push your limits and see real results as you build muscle and enhance your overall fitness!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Chest
12.6%
Biceps
11%
Quadriceps
9.2%
Upper Back
8.7%
Front Delts
8.7%
Lats
6.5%
Glutes
5.8%
Middle Delts
5.8%
Hamstrings
5.5%
Rear Delts
4.9%
Calves
2.3%
Abductors
2.3%
Forearms
1.4%
Adductors
0.9%
Abs
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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 Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Pec Deck (Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
5
Chest Press (Machine)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7
Preacher Curl (Barbell)
1
AMRAP
RPE 10
8
Alternating Dumbbell Curl
2
10 reps
RPE 10
9
Alternating Dumbbell Curl
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
20 reps
RPE 10
2
Seated Row (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 10
4
Pull-Up (Assisted)
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
8
Dip (Bodyweight)
1
10 reps
RPE 10
9
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 10
RPE 10
3
Leg Extension
3
1
8 reps
10 reps
RPE 10
RPE 10
4
Lying Leg Curl
3
10 reps
RPE 10
5
Squat (Smith Machine)
3
1
12 reps
10 reps
RPE 10
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 10
7
Leg Press
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Extension (Cable)
1
AMRAP
-
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
AMRAP
-
9
Dip (Bodyweight)
2
AMRAP
RPE 10
10
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
11
Bicep Curl (Cable)
3
AMRAP
RPE 10
12
Rear Delt Fly (Machine)
4
10 reps
RPE 10
13
Shrug (Dumbbell)
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
-
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
-
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10