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Vaughn Walker workout

by derek H.
34 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
    Jun 18, 2025 10:04

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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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