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BoostcampPNG

The World’s Most Conga Chesticles

by Cory C.
1 athletes joined

Program Description

The purpose of this program is to work on weak points. For this 5 weeks we’ll focus on chest and tri’s . Don’t run this if you hate having a huge chest. This is the 3rd installment in my conga series. Recommend for advanced lifters that are honest about the rpe’s they use

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2026 01:11
  • Last Edited
    Feb 05, 2026 08:16
Muscle Engagement
Front
Back
MuscleSet
Chest
13.7%
Front Delts
11.4%
Triceps
10.8%
Quadriceps
8.9%
Hamstrings
8.1%
Glutes
7.1%
Calves
6.3%
Upper Back
5.5%
Abs
4.9%
Lats
4.8%
Biceps
4.2%
Adductors
3.2%
Rear Delts
3%
Abductors
2.8%
Middle Delts
2.3%
Lower Back
1.7%
Forearms
1.2%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
12 reps
RPE 8
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chest Press (Machine)
2
1
1
1
20 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4A
Incline Bench Press (Dumbbell)
5
20 reps
RPE 7
4B
Dumbbell press Close Grip
3
10 reps
RPE 9
5
Bench Press (Barbell)
5
5 reps
RPE 8
6A
Chest Fly (Machine)
5
20 reps
RPE 8
6B
Push Up
5
AMRAP
RPE 10
7A
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
7B
Y Raise (Dumbbell)
3
30 reps
RPE 7
8A
Tricep Rope Push Down (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
8B
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 8
RPE 9
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
12 reps
RPE 8
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chest Press (Machine)
2
1
1
1
20 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4A
Incline Bench Press (Dumbbell)
5
20 reps
RPE 7
4B
Dumbbell press Close Grip
3
10 reps
RPE 9
5
Bench Press (Barbell)
5
5 reps
RPE 8
6A
Chest Fly (Machine)
5
20 reps
RPE 8
6B
Push Up
5
AMRAP
RPE 10
7A
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
7B
Y Raise (Dumbbell)
3
30 reps
RPE 7
8A
Tricep Rope Push Down (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
8B
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 8
RPE 9
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
12 reps
RPE 8
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chest Press (Machine)
2
1
1
1
20 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4A
Incline Bench Press (Dumbbell)
5
20 reps
RPE 7
4B
Dumbbell press Close Grip
3
10 reps
RPE 9
5
Bench Press (Barbell)
5
5 reps
RPE 8
6A
Chest Fly (Machine)
5
20 reps
RPE 8
6B
Push Up
5
AMRAP
RPE 10
7A
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
7B
Y Raise (Dumbbell)
3
30 reps
RPE 7
8A
Tricep Rope Push Down (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
8B
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 8
RPE 9
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
12 reps
RPE 8
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chest Press (Machine)
2
1
1
1
20 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4A
Incline Bench Press (Dumbbell)
5
20 reps
RPE 7
4B
Dumbbell press Close Grip
3
10 reps
RPE 9
5
Bench Press (Barbell)
5
5 reps
RPE 8
6A
Chest Fly (Machine)
5
20 reps
RPE 8
6B
Push Up
5
AMRAP
RPE 10
7A
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
7B
Y Raise (Dumbbell)
3
30 reps
RPE 7
8A
Tricep Rope Push Down (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
8B
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 8
RPE 9
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
12 reps
RPE 8
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chest Press (Machine)
2
1
1
1
20 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4A
Incline Bench Press (Dumbbell)
5
20 reps
RPE 7
4B
Dumbbell press Close Grip
3
10 reps
RPE 9
5
Bench Press (Barbell)
5
5 reps
RPE 8
6A
Chest Fly (Machine)
5
20 reps
RPE 8
6B
Push Up
5
AMRAP
RPE 10
7A
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
7B
Y Raise (Dumbbell)
3
30 reps
RPE 7
8A
Tricep Rope Push Down (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
8B
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 8
RPE 9
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Leg Extension
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
3
Leg Curl
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
4
Hip Abductor (Machine)
5
10 reps
RPE 8.5
5
Hip Adductor (Machine)
5
10 reps
RPE 8.5
6
Hack Squat
4
1
8 reps
20 reps
RPE 8.5
RPE 10
7
Leg Press
4
2
10 reps
20 reps
RPE 8
RPE 9
8A
Lunge (Dumbbell)
5
10 reps
RPE 8
8B
Goblet Squat
5
20 reps
RPE 8
9
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Leg Extension
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
3
Leg Curl
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
4
Hip Abductor (Machine)
5
10 reps
RPE 8.5
5
Hip Adductor (Machine)
5
10 reps
RPE 8.5
6
Hack Squat
4
1
8 reps
20 reps
RPE 8.5
RPE 10
7
Leg Press
4
2
10 reps
20 reps
RPE 8
RPE 9
8A
Lunge (Dumbbell)
5
10 reps
RPE 8
8B
Goblet Squat
5
20 reps
RPE 8
9
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Leg Extension
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
3
Leg Curl
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
4
Hip Abductor (Machine)
5
10 reps
RPE 8.5
5
Hip Adductor (Machine)
5
10 reps
RPE 8.5
6
Hack Squat
4
1
8 reps
20 reps
RPE 8.5
RPE 10
7
Leg Press
4
2
10 reps
20 reps
RPE 8
RPE 9
8A
Lunge (Dumbbell)
5
10 reps
RPE 8
8B
Goblet Squat
5
20 reps
RPE 8
9
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Leg Extension
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
3
Leg Curl
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
4
Hip Abductor (Machine)
5
10 reps
RPE 8.5
5
Hip Adductor (Machine)
5
10 reps
RPE 8.5
6
Hack Squat
4
1
8 reps
20 reps
RPE 8.5
RPE 10
7
Leg Press
4
2
10 reps
20 reps
RPE 8
RPE 9
8A
Lunge (Dumbbell)
5
10 reps
RPE 8
8B
Goblet Squat
5
20 reps
RPE 8
9
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Leg Extension
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
3
Leg Curl
3
3
1
20 reps
10 reps
40 reps
RPE 7
RPE 9
RPE 10
4
Hip Abductor (Machine)
5
10 reps
RPE 8.5
5
Hip Adductor (Machine)
5
10 reps
RPE 8.5
6
Hack Squat
4
1
8 reps
20 reps
RPE 8.5
RPE 10
7
Leg Press
4
2
10 reps
20 reps
RPE 8
RPE 9
8A
Lunge (Dumbbell)
5
10 reps
RPE 8
8B
Goblet Squat
5
20 reps
RPE 8
9
Cable Crunch
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 7
3
Chest Fly (Cable)
9
30 reps
RPE 8
4
Decline Bench Press (Barbell)
4
8 reps
RPE 8
5
Bench Press Reverse Grip
4
15 reps
RPE 8
6
Lateral Raise (Machine)
1
4
20 reps
10 reps
RPE 7
RPE 9
7
Reverse Pec Deck
1
100 reps
RPE 10
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 7
3
Chest Fly (Cable)
9
30 reps
RPE 8
4
Decline Bench Press (Barbell)
4
8 reps
RPE 8
5
Bench Press Reverse Grip
4
15 reps
RPE 8
6
Lateral Raise (Machine)
1
4
20 reps
10 reps
RPE 7
RPE 9
7
Reverse Pec Deck
1
100 reps
RPE 10
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 7
3
Chest Fly (Cable)
9
30 reps
RPE 8
4
Decline Bench Press (Barbell)
4
8 reps
RPE 8
5
Bench Press Reverse Grip
4
15 reps
RPE 8
6
Lateral Raise (Machine)
1
4
20 reps
10 reps
RPE 7
RPE 9
7
Reverse Pec Deck
1
100 reps
RPE 10
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 7
3
Chest Fly (Cable)
9
30 reps
RPE 8
4
Decline Bench Press (Barbell)
4
8 reps
RPE 8
5
Bench Press Reverse Grip
4
15 reps
RPE 8
6
Lateral Raise (Machine)
1
4
20 reps
10 reps
RPE 7
RPE 9
7
Reverse Pec Deck
1
100 reps
RPE 10
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 7
3
Chest Fly (Cable)
9
30 reps
RPE 8
4
Decline Bench Press (Barbell)
4
8 reps
RPE 8
5
Bench Press Reverse Grip
4
15 reps
RPE 8
6
Lateral Raise (Machine)
1
4
20 reps
10 reps
RPE 7
RPE 9
7
Reverse Pec Deck
1
100 reps
RPE 10
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Lat Pulldown
2
3
1
20 reps
12 reps
20 reps
RPE 7
RPE 9
RPE 10
3
Pullover (Machine)
5
20 reps
RPE 8
4
Meadow Row
5
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
3
20 reps
12 reps
RPE 7
RPE 8
6
Chin-Up (Bodyweight)
1
100 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
3
20 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (Machine)
4
10 reps
RPE 8
9
Bicep Curl (Cable)
1
100 reps
RPE 9
10
Shrug (Dumbbell)
1
100 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Lat Pulldown
2
3
1
20 reps
12 reps
20 reps
RPE 7
RPE 9
RPE 10
3
Pullover (Machine)
5
20 reps
RPE 8
4
Meadow Row
5
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
3
20 reps
12 reps
RPE 7
RPE 8
6
Chin-Up (Bodyweight)
1
100 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
3
20 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (Machine)
4
10 reps
RPE 8
9
Bicep Curl (Cable)
1
100 reps
RPE 9
10
Shrug (Dumbbell)
1
100 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Lat Pulldown
2
3
1
20 reps
12 reps
20 reps
RPE 7
RPE 9
RPE 10
3
Pullover (Machine)
5
20 reps
RPE 8
4
Meadow Row
5
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
3
20 reps
12 reps
RPE 7
RPE 8
6
Chin-Up (Bodyweight)
1
100 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
3
20 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (Machine)
4
10 reps
RPE 8
9
Bicep Curl (Cable)
1
100 reps
RPE 9
10
Shrug (Dumbbell)
1
100 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Lat Pulldown
2
3
1
20 reps
12 reps
20 reps
RPE 7
RPE 9
RPE 10
3
Pullover (Machine)
5
20 reps
RPE 8
4
Meadow Row
5
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
3
20 reps
12 reps
RPE 7
RPE 8
6
Chin-Up (Bodyweight)
1
100 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
3
20 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (Machine)
4
10 reps
RPE 8
9
Bicep Curl (Cable)
1
100 reps
RPE 9
10
Shrug (Dumbbell)
1
100 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
20 reps
RPE 8
2
Lat Pulldown
2
3
1
20 reps
12 reps
20 reps
RPE 7
RPE 9
RPE 10
3
Pullover (Machine)
5
20 reps
RPE 8
4
Meadow Row
5
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
3
20 reps
12 reps
RPE 7
RPE 8
6
Chin-Up (Bodyweight)
1
100 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
3
20 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (Machine)
4
10 reps
RPE 8
9
Bicep Curl (Cable)
1
100 reps
RPE 9
10
Shrug (Dumbbell)
1
100 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 8
2
Leg Curl
4
15 reps
RPE 9.5
3
Hip Adductor (Machine)
5
12 reps
RPE 8.5
4
Hip Abductor (Machine)
5
12 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
6
Leg Extension
5
15 reps
RPE 9
7
Hack Squat
5
8 reps
RPE 8.5
8
Back Extension (Weighted)
3
AMRAP
RPE 10
9
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 8
2
Leg Curl
4
15 reps
RPE 9.5
3
Hip Adductor (Machine)
5
12 reps
RPE 8.5
4
Hip Abductor (Machine)
5
12 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
6
Leg Extension
5
15 reps
RPE 9
7
Hack Squat
5
8 reps
RPE 8.5
8
Back Extension (Weighted)
3
AMRAP
RPE 10
9
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 8
2
Leg Curl
4
15 reps
RPE 9.5
3
Hip Adductor (Machine)
5
12 reps
RPE 8.5
4
Hip Abductor (Machine)
5
12 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
6
Leg Extension
5
15 reps
RPE 9
7
Hack Squat
5
8 reps
RPE 8.5
8
Back Extension (Weighted)
3
AMRAP
RPE 10
9
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 8
2
Leg Curl
4
15 reps
RPE 9.5
3
Hip Adductor (Machine)
5
12 reps
RPE 8.5
4
Hip Abductor (Machine)
5
12 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
6
Leg Extension
5
15 reps
RPE 9
7
Hack Squat
5
8 reps
RPE 8.5
8
Back Extension (Weighted)
3
AMRAP
RPE 10
9
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 8
2
Leg Curl
4
15 reps
RPE 9.5
3
Hip Adductor (Machine)
5
12 reps
RPE 8.5
4
Hip Abductor (Machine)
5
12 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
6
Leg Extension
5
15 reps
RPE 9
7
Hack Squat
5
8 reps
RPE 8.5
8
Back Extension (Weighted)
3
AMRAP
RPE 10
9
Cable Crunch
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 10
RPE 10
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 8
3
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
20 reps
RPE 7.5
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 9
7
Bench Press (Close Grip)
2
40 reps
RPE 8
8A
Reverse Pec Deck
3
20 reps
RPE 7
8B
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 10
RPE 10
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 8
3
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
20 reps
RPE 7.5
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 9
7
Bench Press (Close Grip)
2
40 reps
RPE 8
8A
Reverse Pec Deck
3
20 reps
RPE 7
8B
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 10
RPE 10
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 8
3
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
20 reps
RPE 7.5
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 9
7
Bench Press (Close Grip)
2
40 reps
RPE 8
8A
Reverse Pec Deck
3
20 reps
RPE 7
8B
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 10
RPE 10
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 8
3
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
20 reps
RPE 7.5
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 9
7
Bench Press (Close Grip)
2
40 reps
RPE 8
8A
Reverse Pec Deck
3
20 reps
RPE 7
8B
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 10
RPE 10
2
Overhead Tricep Extension (Cable)
1
100 reps
RPE 8
3
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
20 reps
RPE 7.5
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 9
7
Bench Press (Close Grip)
2
40 reps
RPE 8
8A
Reverse Pec Deck
3
20 reps
RPE 7
8B
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Calf Raise (Machine)
5 Sets
12 Reps
@8
2
Tricep Pushdown (Cable)
1 Set
100 Reps
@7
3
Chest Press (Machine)
2 Sets
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5
4A
Incline Bench Press (Dumbbell)
5 Sets
20 Reps
@7
4B
Dumbbell press Close Grip
3 Sets
10 Reps
@9
5
Bench Press (Barbell)
5 Sets
5 Reps
@8
6A
Chest Fly (Machine)
5 Sets
20 Reps
@8
6B
Push Up
5 Sets
AMRAP
@10
7A
Rear Delt Fly (Dumbbell)
3 Sets
30 Reps
@7
7B
Y Raise (Dumbbell)
3 Sets
30 Reps
@7
8A
Tricep Rope Push Down (Cable)
3 Sets
1 Set
12 Reps
20 Reps
@8
@9
8B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
20 Reps
@8
@9
9
Decline Sit Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Calf Raise (Machine)
5 Sets
20 Reps
@8
2
Leg Extension
3 Sets
3 Sets
1 Set
20 Reps
10 Reps
40 Reps
@7
@9
@10
3
Leg Curl
3 Sets
3 Sets
1 Set
20 Reps
10 Reps
40 Reps
@7
@9
@10
4
Hip Abductor (Machine)
5 Sets
10 Reps
@8.5
5
Hip Adductor (Machine)
5 Sets
10 Reps
@8.5
6
Hack Squat
4 Sets
1 Set
8 Reps
20 Reps
@8.5
@10
7
Leg Press
4 Sets
2 Sets
10 Reps
20 Reps
@8
@9
8A
Lunge (Dumbbell)
5 Sets
10 Reps
@8
8B
Goblet Squat
5 Sets
20 Reps
@8
9
Cable Crunch
3 Sets
20 Reps
@10
Day 3
1
Seated Calf Raise
5 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
1 Set
100 Reps
@7
3
Chest Fly (Cable)
9 Sets
30 Reps
@8
4
Decline Bench Press (Barbell)
4 Sets
8 Reps
@8
5
Bench Press Reverse Grip
4 Sets
15 Reps
@8
6
Lateral Raise (Machine)
1 Set
4 Sets
20 Reps
10 Reps
@7
@9
7
Reverse Pec Deck
1 Set
100 Reps
@10
8
Decline Sit Up (Weighted)
3 Sets
AMRAP
@10
Day 5
1
Calf Raise (Machine)
4 Sets
1 Set
10 Reps
20 Reps
@8
@8
2
Leg Curl
4 Sets
15 Reps
@9.5
3
Hip Adductor (Machine)
5 Sets
12 Reps
@8.5
4
Hip Abductor (Machine)
5 Sets
12 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@9
6
Leg Extension
5 Sets
15 Reps
@9
7
Hack Squat
5 Sets
8 Reps
@8.5
8
Back Extension (Weighted)
3 Sets
AMRAP
@10
9
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1
Calf Raise (Machine)
5 Sets
20 Reps
@8
2
Lat Pulldown
2 Sets
3 Sets
1 Set
20 Reps
12 Reps
20 Reps
@7
@9
@10
3
Pullover (Machine)
5 Sets
20 Reps
@8
4
Meadow Row
5 Sets
12 Reps
@9
5
Seated Wide-Grip Row (Cable)
2 Sets
3 Sets
20 Reps
12 Reps
@7
@8
6
Chin-Up (Bodyweight)
1 Set
100 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
3 Sets
20 Reps
10 Reps
@8
@9
8
Bicep Curl (Machine)
4 Sets
10 Reps
@8
9
Bicep Curl (Cable)
1 Set
100 Reps
@9
10
Shrug (Dumbbell)
1 Set
100 Reps
@9
Day 6
1
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@10
@10
2
Overhead Tricep Extension (Cable)
1 Set
100 Reps
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
20 Reps
@7.5
@8
@8
@8
@8.5
@9
@10
@10
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Chest Fly (Machine)
3 Sets
10 Reps
@9
7
Bench Press (Close Grip)
2 Sets
40 Reps
@8
8A
Reverse Pec Deck
3 Sets
20 Reps
@7
8B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
9
Decline Sit Up (Weighted)
3 Sets
AMRAP
@10