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The Grind is Real

by Adi T.
2 athletes joined

Program Description

To build muscle + get strong

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 15, 2025 02:58
  • Last Edited
    Jun 18, 2025 09:48

Summary

**The Grind is Real** is a comprehensive 12-week program designed to push your limits and transform your physique. With five days of targeted workouts each week, you'll engage in a variety of exercises that focus on building strength and muscle across all major muscle groups. This program combines free weights and machines to ensure balanced development, with an emphasis on arms, chest, and shoulders. Get ready to embrace the challenge and see real results as you commit to this intense training journey!
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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
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
7 reps
7 reps
6 reps
9 reps
7 reps
RPE 9.5
RPE 8
RPE 8
RPE 7.5
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 8.5
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 8.5
RPE 9.5
RPE 8.5
6
Front Raise
1
1
7 reps
8 reps
RPE 9.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Hammer Curl
3
7 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8.5
6
Bicep Curl (Cable)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 8.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
7
Leg Extension
1
1
1
8 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
8
Leg Press
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
7 reps
6 reps
RPE 9.5
RPE 10
3
Face Pull
3
10 reps
RPE 7.5
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lat Pulldown
1
2
5 reps
7 reps
RPE 10
RPE 9
6
Bench Press (Dumbbell)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@8.5
@8
2
Hammer Curl
3 Sets
7 Reps
@9.5
3
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
9 Reps
8 Reps
8 Reps
@7.5
@8.5
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
7 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@10
@8.5
@8
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8.5
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
6 Reps
9 Reps
7 Reps
@9.5
@8
@8
@7.5
@7.5
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
@9
@8.5
@8.5
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
@8.5
@9.5
@8.5
6
Front Raise
1 Set
1 Set
7 Reps
8 Reps
@9.5
@8
Day 5
1
Wrist Curls
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
2
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
@9
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Seated Row (Cable)
3 Sets
7 Reps
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
7 Reps
6 Reps
@9.5
@10
3
Face Pull
3 Sets
10 Reps
@7.5
4
Single Arm Row (Cable)
3 Sets
8 Reps
@9
5
Lat Pulldown
1 Set
2 Sets
5 Reps
7 Reps
@10
@9
6
Bench Press (Dumbbell)
2 Sets
8 Reps
@9
7
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@9
@10
@10
8
Leg Press
2 Sets
7 Reps
@9.5