logo
BoostcampPNG

V-Tapered Vascular Plan

by Edmund T
1 athletes joined

Program Description

“This plan wasn’t built to burn calories—it was built to carve legends.” This is your sacred blueprint. A total-body lifestyle transformation sculpted for the man who doesn’t settle for “fit,” but for formidable. For the competitor with a fire in his belly, a quiet storm in his soul, and a body that speaks long before words do. This is more than just a training plan. This plan balances science, sensuality, and strength. This is a return to self-control, a reclaiming of aesthetic power, and a reminder that discipline is the most seductive form of self-love. Now go— Tighten your waist. Widen your frame. Step into your light. And let every drop of sweat prove that this body belongs to a king.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 24, 2025 10:07
  • Last Edited
    Jul 24, 2025 11:42
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
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
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
2
Arnold Press
3
12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9.5
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
2
Arnold Press
3
12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9.5
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
2
Arnold Press
3
12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9.5
5
Dip (Weighted)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Straight Arm Pulldown
3
15 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8.5
3
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
4
Straight Arm Pulldown
3
15 reps
RPE 8.5
5
Pullover (Dumbbell)
3
12 reps
RPE 8.5
6
Face Pull
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 9
3
Chest Supported Row (Machine)
4
10 reps
RPE 9
4
Straight Arm Pulldown
3
15 reps
RPE 9
5
Pullover (Dumbbell)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 9.5
3
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
4
Straight Arm Pulldown
3
15 reps
RPE 9.5
5
Pullover (Dumbbell)
3
12 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Straight Arm Pulldown
3
15 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8.5
3
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
4
Straight Arm Pulldown
3
15 reps
RPE 8.5
5
Pullover (Dumbbell)
3
12 reps
RPE 8.5
6
Face Pull
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 9
3
Chest Supported Row (Machine)
4
10 reps
RPE 9
4
Straight Arm Pulldown
3
15 reps
RPE 9
5
Pullover (Dumbbell)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 9.5
3
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
4
Straight Arm Pulldown
3
15 reps
RPE 9.5
5
Pullover (Dumbbell)
3
12 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Straight Arm Pulldown
3
15 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8.5
3
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
4
Straight Arm Pulldown
3
15 reps
RPE 8.5
5
Pullover (Dumbbell)
3
12 reps
RPE 8.5
6
Face Pull
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 9
3
Chest Supported Row (Machine)
4
10 reps
RPE 9
4
Straight Arm Pulldown
3
15 reps
RPE 9
5
Pullover (Dumbbell)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
4
12 reps
RPE 9.5
3
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
4
Straight Arm Pulldown
3
15 reps
RPE 9.5
5
Pullover (Dumbbell)
3
12 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8
5
Zottman Curl
3
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8.5
5
Zottman Curl
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
2
Lateral Raise (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
4
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
5
Zottman Curl
3
10 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9.5
5
Zottman Curl
3
10 reps
RPE 9.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 9.5
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8
5
Zottman Curl
3
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8.5
5
Zottman Curl
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
2
Lateral Raise (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
4
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
5
Zottman Curl
3
10 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9.5
5
Zottman Curl
3
10 reps
RPE 9.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 9.5
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8
5
Zottman Curl
3
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8.5
5
Zottman Curl
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
2
Lateral Raise (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
4
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
5
Zottman Curl
3
10 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Upright Row + Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
4
12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9.5
5
Zottman Curl
3
10 reps
RPE 9.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 9.5
7
Upright Row + Press
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Lat Pulldown
4
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Straight Arm Pulldown
3
15 reps
RPE 8
4A
Pec Deck (Machine)
3
15 reps
RPE 8
4B
Reverse Pec Deck
3
15 reps
RPE 8
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8.5
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2A
Bench Press (Barbell)
4
10 reps
RPE 8.5
2B
Lat Pulldown
4
10 reps
RPE 8.5
3A
Chest Fly (Cable)
3
15 reps
RPE 8.5
3B
Straight Arm Pulldown
3
15 reps
RPE 8.5
4A
Pec Deck (Machine)
3
15 reps
RPE 8.5
4B
Reverse Pec Deck
3
15 reps
RPE 8.5
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2A
Bench Press (Barbell)
4
10 reps
RPE 9
2B
Lat Pulldown
4
10 reps
RPE 9
3A
Chest Fly (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
4A
Pec Deck (Machine)
3
15 reps
RPE 9
4B
Reverse Pec Deck
3
15 reps
RPE 9
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 9.5
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9.5
2A
Bench Press (Barbell)
4
10 reps
RPE 9.5
2B
Lat Pulldown
4
10 reps
RPE 9.5
3A
Chest Fly (Cable)
3
15 reps
RPE 9.5
3B
Straight Arm Pulldown
3
15 reps
RPE 9.5
4A
Pec Deck (Machine)
3
15 reps
RPE 9.5
4B
Reverse Pec Deck
3
15 reps
RPE 9.5
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Lat Pulldown
4
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Straight Arm Pulldown
3
15 reps
RPE 8
4A
Pec Deck (Machine)
3
15 reps
RPE 8
4B
Reverse Pec Deck
3
15 reps
RPE 8
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8.5
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2A
Bench Press (Barbell)
4
10 reps
RPE 8.5
2B
Lat Pulldown
4
10 reps
RPE 8.5
3A
Chest Fly (Cable)
3
15 reps
RPE 8.5
3B
Straight Arm Pulldown
3
15 reps
RPE 8.5
4A
Pec Deck (Machine)
3
15 reps
RPE 8.5
4B
Reverse Pec Deck
3
15 reps
RPE 8.5
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2A
Bench Press (Barbell)
4
10 reps
RPE 9
2B
Lat Pulldown
4
10 reps
RPE 9
3A
Chest Fly (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
4A
Pec Deck (Machine)
3
15 reps
RPE 9
4B
Reverse Pec Deck
3
15 reps
RPE 9
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 9.5
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9.5
2A
Bench Press (Barbell)
4
10 reps
RPE 9.5
2B
Lat Pulldown
4
10 reps
RPE 9.5
3A
Chest Fly (Cable)
3
15 reps
RPE 9.5
3B
Straight Arm Pulldown
3
15 reps
RPE 9.5
4A
Pec Deck (Machine)
3
15 reps
RPE 9.5
4B
Reverse Pec Deck
3
15 reps
RPE 9.5
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Lat Pulldown
4
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Straight Arm Pulldown
3
15 reps
RPE 8
4A
Pec Deck (Machine)
3
15 reps
RPE 8
4B
Reverse Pec Deck
3
15 reps
RPE 8
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8.5
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2A
Bench Press (Barbell)
4
10 reps
RPE 8.5
2B
Lat Pulldown
4
10 reps
RPE 8.5
3A
Chest Fly (Cable)
3
15 reps
RPE 8.5
3B
Straight Arm Pulldown
3
15 reps
RPE 8.5
4A
Pec Deck (Machine)
3
15 reps
RPE 8.5
4B
Reverse Pec Deck
3
15 reps
RPE 8.5
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2A
Bench Press (Barbell)
4
10 reps
RPE 9
2B
Lat Pulldown
4
10 reps
RPE 9
3A
Chest Fly (Cable)
3
15 reps
RPE 9
3B
Straight Arm Pulldown
3
15 reps
RPE 9
4A
Pec Deck (Machine)
3
15 reps
RPE 9
4B
Reverse Pec Deck
3
15 reps
RPE 9
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 9.5
1B
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9.5
2A
Bench Press (Barbell)
4
10 reps
RPE 9.5
2B
Lat Pulldown
4
10 reps
RPE 9.5
3A
Chest Fly (Cable)
3
15 reps
RPE 9.5
3B
Straight Arm Pulldown
3
15 reps
RPE 9.5
4A
Pec Deck (Machine)
3
15 reps
RPE 9.5
4B
Reverse Pec Deck
3
15 reps
RPE 9.5
5
Push Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hanging Leg Raise
3
20 reps
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8.5
3
Hip Thrust (Machine)
3
12 reps
RPE 8.5
4
Leg Curl
3
15 reps
RPE 8.5
5
Hanging Leg Raise
3
20 reps
RPE 8.5
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Hip Thrust (Machine)
3
12 reps
RPE 9.5
4
Leg Curl
3
15 reps
RPE 9.5
5
Hanging Leg Raise
3
20 reps
RPE 9.5
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hanging Leg Raise
3
20 reps
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8.5
3
Hip Thrust (Machine)
3
12 reps
RPE 8.5
4
Leg Curl
3
15 reps
RPE 8.5
5
Hanging Leg Raise
3
20 reps
RPE 8.5
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Hip Thrust (Machine)
3
12 reps
RPE 9.5
4
Leg Curl
3
15 reps
RPE 9.5
5
Hanging Leg Raise
3
20 reps
RPE 9.5
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hanging Leg Raise
3
20 reps
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8.5
3
Hip Thrust (Machine)
3
12 reps
RPE 8.5
4
Leg Curl
3
15 reps
RPE 8.5
5
Hanging Leg Raise
3
20 reps
RPE 8.5
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Hip Thrust (Machine)
3
12 reps
RPE 9.5
4
Leg Curl
3
15 reps
RPE 9.5
5
Hanging Leg Raise
3
20 reps
RPE 9.5
6
Plank (Weighted)
3
1 mins
RPE 9
7
Vacuum
3
0.5 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
2
Arnold Press
3 Sets
12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
15 Reps
@8
4
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
5
Dip (Weighted)
3 Sets
AMRAP
@10
6
Pec Deck (Machine)
3 Sets
15 Reps
@8
Day 2
1
Wide Grip Pull-Up
4 Sets
AMRAP
@10
2
Lat Pulldown
4 Sets
12 Reps
@8
3
Chest Supported Row (Machine)
4 Sets
10 Reps
@8
4
Straight Arm Pulldown
3 Sets
15 Reps
@8
5
Pullover (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@8
2
Lateral Raise (Cable)
3 Sets
15 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@8
5
Zottman Curl
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
7
Upright Row + Press
3 Sets
AMRAP
@10
Day 4
1A
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@8
1B
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
2A
Bench Press (Barbell)
4 Sets
10 Reps
@8
2B
Lat Pulldown
4 Sets
10 Reps
@8
3A
Chest Fly (Cable)
3 Sets
15 Reps
@8
3B
Straight Arm Pulldown
3 Sets
15 Reps
@8
4A
Pec Deck (Machine)
3 Sets
15 Reps
@8
4B
Reverse Pec Deck
3 Sets
15 Reps
@8
5
Push Up (Weighted)
3 Sets
AMRAP
@10
Day 5
1
Hack Squat
4 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
3
Hip Thrust (Machine)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
20 Reps
@8
6
Plank (Weighted)
3 Sets
1 mins
@9
7
Vacuum
3 Sets
0.5 mins
@9