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BoostcampPNG

Scientific Gym Program

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Program Description

The Purpose Is To Focus On Upper Body Development

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 12:32
  • Last Edited
    Oct 06, 2025 01:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.2%
Triceps
9.7%
Abs
9.6%
Lats
8.8%
Front Delts
8.7%
Middle Delts
8.4%
Biceps
8.2%
Hamstrings
7.7%
Quadriceps
7.2%
Chest
6.3%
Glutes
5.8%
Calves
2.7%
Rear Delts
2.6%
Lower Back
2.2%
Forearms
1.1%
Adductors
0.5%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chin-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
7
Ab Wheel
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
5
Lying Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
7
Decline Crunch
3
15-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
6-8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
15-20 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
@10
2
Barbell Row
3 Sets
8-10 Reps
@10
3
Seated Row (Cable)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@10
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@10
7
Ab Wheel
3 Sets
12-15 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@10
2
Romanian Deadlift (Trap Bar)
3 Sets
8-10 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@10
5
Lying Leg Curl
3 Sets
12-15 Reps
@10
6
Standing Calf Raise
4 Sets
12-15 Reps
@10
7
Decline Crunch
3 Sets
15-20 Reps
@10