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BoostcampPNG

Old School Mass Gain

by Desmond D.

Program Description

Get it done

Program Overview

  • Level
    Intermediate, Beginner, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 30, 2025 08:07
  • Last Edited
    Sep 30, 2025 08:08
Muscle Engagement
Front
Back
MuscleSet
Chest
12.4%
Lats
11%
Biceps
11%
Hamstrings
10%
Triceps
9.1%
Upper Back
8.6%
Quadriceps
7.7%
Front Delts
6.7%
Abs
6.2%
Glutes
4.8%
Calves
4.8%
Lower Back
2.4%
Middle Delts
2.4%
Forearms
1%
Adductors
1%
Abductors
0.5%
Rear Delts
0.5%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
RPE 9
2
High Incline Barbell Press
2
5-9 reps
RPE 9
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Leg Press
2
5-9 reps
RPE 9
3
Calf Raise (Leg Press)
2
8-14 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hanging Leg Raise
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8-14 reps
RPE 9
4
Wide Grip Lat Pulldown
2
8-14 reps
RPE 9
5
Seated Row (Cable)
2
8-14 reps
RPE 9
6
Pullover (Dumbbell)
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-14 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
3
Leg Extension
2
8-14 reps
RPE 9
4
Seated Calf Raise
2
8-14 reps
RPE 9
5
Decline Crunch
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
2
Bent Over Laterals
2
8-14 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 9
4
Skull Krusher Ez Bar
2
8-14 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-14 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
2
High Incline Barbell Press
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Wide Grip Pull-Up
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
5
Dip (Weighted)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
6
Bicep Curl (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
2
Leg Press
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Calf Raise (Leg Press)
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
4
Hamstring Curl
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
5
Hanging Leg Raise
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
4
Wide Grip Lat Pulldown
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
5
Seated Row (Cable)
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
6
Pullover (Dumbbell)
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
Day 4
1
Seated Hamstring Curl
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
4
Seated Calf Raise
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
5
Decline Crunch
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
2
Bent Over Laterals
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
4
Skull Krusher Ez Bar
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
5
Alternating Dumbbell Curl
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
8-14 Reps
8-14 Reps
@9
@9