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Horsecocking Pencilneck program

by Shiv Thakur
1 athletes joined

Program Description

Real shit

Program Overview

  • Level
    Novice, Beginner, Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 03, 2024 05:40
  • Last Edited
    Jun 18, 2025 10:00

Summary

Unleash your strength with the Horsecocking Pencilneck program, a comprehensive 12-week training plan designed for serious lifters. With five days of intense workouts each week, you'll target major muscle groups through a mix of barbell and machine exercises, including squats, bench presses, and overhead presses. This program emphasizes progressive overload and high-intensity sets to maximize gains in strength and muscle definition. Equip yourself with the tools to transform your physique and elevate your performance—commit to the grind and see the results!
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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
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8 reps
13 reps
15 reps
RPE 10
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
2
12 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 10
5
Seated Calf Raise
2
AMRAP
RPE 9
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
RPE 9.5
RPE 9
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8
3
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 9.5
6
Seated Dip (Machine)
1
1
1
5 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8.5
4
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
5 reps
10 reps
RPE 10
RPE 10
2
T-Bar Row
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Shrug (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
10 reps
15 reps
RPE 9.5
RPE 8.5
3
Seated Dip (Machine)
1
2
8 reps
15 reps
RPE 9.5
RPE 8.5
4
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@9.5
@9
@8
2
Lying Leg Curl
1 Set
1 Set
1 Set
8 Reps
13 Reps
15 Reps
@10
@9.5
@9
3
Seated Overhead Press (Barbell)
2 Sets
12 Reps
@8.5
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Calf Raise
2 Sets
AMRAP
@9
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
@9.5
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9.5
@9
@8
3
Chest Press (Machine)
1 Set
2 Sets
8 Reps
10 Reps
@9.5
@9
4
T-Bar Row
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@10
@10
@10
5
Preacher Curl (EZ Bar)
2 Sets
10 Reps
@9.5
6
Seated Dip (Machine)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
@10
@10
@10
Day 5
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
8 Reps
@10
@10
2
Preacher Curl (EZ Bar)
1 Set
2 Sets
10 Reps
15 Reps
@9.5
@8.5
3
Seated Dip (Machine)
1 Set
2 Sets
8 Reps
15 Reps
@9.5
@8.5
4
Hammer Curl
1 Set
2 Sets
8 Reps
10 Reps
@9.5
@8.5
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
15 Reps
@10
@10
@10
Day 3
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@10
@10
@10
2
Incline Chest Press (Machine)
2 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
2 Sets
12 Reps
@8.5
4
Dip (Bodyweight)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
Day 4
1
Lat Pulldown
1 Set
2 Sets
5 Reps
10 Reps
@10
@10
2
T-Bar Row
2 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@9.5
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
@7
5
Shrug (Dumbbell)
2 Sets
10 Reps
@10