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Beags 12 Week Upper Hypertrophy + Lower (cycling)

by Ryan J.
1 athletes joined

Program Description

Purpose is to incorporate weightlifting with outdoor cycling. PROGRAM STRUCTURE Days/week: 6 (4 days lifting, 2 days cycling) Goal: Muscle size only Rep range: 8–15 (some 15–20 finishers) Rest: 45–90 sec Tempo: 2–3 sec eccentric Intensity: Weeks 1–4: ~2 RIR Weeks 5–8: ~1 RIR Weeks 9–11: 0–1 RIR Week 12: Deload

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2025 04:17
  • Last Edited
    Dec 23, 2025 05:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.4%
Biceps
15.1%
Upper Back
13.6%
Front Delts
13.2%
Lats
11%
Chest
10.7%
Middle Delts
8%
Rear Delts
5.3%
Forearms
4.6%
Cardio
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
7
Dip (Assisted)
2
15-20 reps
RPE 7
8
Stair Climber
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
9-13 reps
RPE 8
2
Bench Press (Dumbbell)
3
11-13 reps
RPE 8
3
Chest Fly (Cable)
3
13-16 reps
RPE 8
4
Pec Deck (Machine)
2
16-21 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
11-16 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
13-17 reps
RPE 8
7
Dip (Assisted)
2
16-21 reps
RPE 8
8
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
12-14 reps
RPE 8.5
3
Chest Fly (Cable)
3
14-17 reps
RPE 8.5
4
Pec Deck (Machine)
2
17-22 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
12-17 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
14-18 reps
RPE 8.5
7
Dip (Assisted)
2
17-22 reps
RPE 8.5
8
Stair Climber
1
15 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
11-15 reps
RPE 9
2
Bench Press (Dumbbell)
3
13-15 reps
RPE 9
3
Chest Fly (Cable)
3
15-18 reps
RPE 9
4
Pec Deck (Machine)
2
18-23 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
13-18 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15-19 reps
RPE 9
7
Dip (Assisted)
2
18-23 reps
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 7
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
7
Dip (Assisted)
2
15-20 reps
RPE 7
8
Stair Climber
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Pec Deck (Machine)
2
15-20 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Dip (Assisted)
2
15-20 reps
RPE 8
8
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Pec Deck (Machine)
2
15-20 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Dip (Assisted)
2
15-20 reps
RPE 8
8
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Pec Deck (Machine)
2
15-20 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Dip (Assisted)
2
15-20 reps
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Pec Deck (Machine)
3
15-20 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
7
Dip (Assisted)
2
15-20 reps
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Pec Deck (Machine)
3
15-20 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
7
Dip (Assisted)
2
15-20 reps
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Pec Deck (Machine)
3
15-20 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
7
Dip (Assisted)
2
15-20 reps
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 5
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 5
3
Chest Fly (Cable)
3
8-10 reps
RPE 5
4
Pec Deck (Machine)
3
8-12 reps
RPE 5
5
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 5
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 5
7
Dip (Assisted)
2
8-10 reps
RPE 5
8
Stair Climber
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
3
Seated Row (Cable)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
2
15-20 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
7
Bicep Curl (Cable)
2
15-20 reps
RPE 7
8A
21s (EZ Bar)
2
21 reps
RPE 7
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
9
Stair Climber
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
9-13 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
11-13 reps
RPE 8
3
Seated Row (Cable)
3
13-16 reps
RPE 8
4
Straight Arm Pulldown
2
16-21 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
9-13 reps
RPE 8
6
Incline Curl (Dumbbell)
3
11-13 reps
RPE 8
7
Bicep Curl (Cable)
2
16-21 reps
RPE 8
8A
21s (EZ Bar)
2
21 reps
RPE 8
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-14 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
12-14 reps
RPE 8.5
3
Seated Row (Cable)
3
14-17 reps
RPE 8.5
4
Straight Arm Pulldown
2
17-22 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
10-14 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
12-14 reps
RPE 8.5
7
Bicep Curl (Cable)
2
17-22 reps
RPE 8.5
8A
21s (EZ Bar)
2
21 reps
RPE 8.5
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8.5
9
Stair Climber
1
15 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
11-15 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
13-15 reps
RPE 9
3
Seated Row (Cable)
3
15-18 reps
RPE 9
4
Straight Arm Pulldown
2
18-23 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
11-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
13-15 reps
RPE 9
7
Bicep Curl (Cable)
2
18-23 reps
RPE 9
8A
21s (EZ Bar)
2
21 reps
RPE 9
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
9
Stair Climber
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8-12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 7
3
Seated Row (Cable)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
2
15-20 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
7
Bicep Curl (Cable)
2
15-20 reps
RPE 7
8A
21s (EZ Bar)
2
21 reps
RPE 7
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
9
Stair Climber
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Straight Arm Pulldown
2
15-20 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Bicep Curl (Cable)
2
15-20 reps
RPE 8
8A
21s (EZ Bar)
2
21 reps
RPE 8
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Straight Arm Pulldown
2
15-20 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Bicep Curl (Cable)
2
15-20 reps
RPE 8
8A
21s (EZ Bar)
2
21 reps
RPE 8
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8-12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Straight Arm Pulldown
2
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Bicep Curl (Cable)
2
15-20 reps
RPE 9
8A
21s (EZ Bar)
2
21 reps
RPE 9
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
9
Stair Climber
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8-12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
3
Seated Row (Cable)
4
12-15 reps
RPE 9
4
Straight Arm Pulldown
3
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
7
Bicep Curl (Cable)
3
15-20 reps
RPE 9
8A
21s (EZ Bar)
2
21 reps
RPE 9
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
9
Stair Climber
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8-12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
3
Seated Row (Cable)
4
12-15 reps
RPE 9
4
Straight Arm Pulldown
3
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
7
Bicep Curl (Cable)
3
15-20 reps
RPE 9
8A
21s (EZ Bar)
2
21 reps
RPE 9
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
9
Stair Climber
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8-12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
3
Seated Row (Cable)
4
12-15 reps
RPE 9
4
Straight Arm Pulldown
3
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
7
Bicep Curl (Cable)
3
15-20 reps
RPE 9
8A
21s (EZ Bar)
2
21 reps
RPE 9
8B
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
9
Stair Climber
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 5
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 5
3
Seated Row (Cable)
2
8-10 reps
RPE 5
4
Straight Arm Pulldown
2
8-10 reps
RPE 5
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 5
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 5
7
Bicep Curl (Cable)
2
8-10 reps
RPE 5
8
Hammer Curl (Dumbbell)
2
12 reps
RPE 5
9
Stair Climber
1
15 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
2
Lateral Raise (Cable)
4
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 7
5
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
6
Chest Fly (Cable)
2
15-20 reps
RPE 7
7
Delt 3-Way Finisher
2
AMRAP
RPE 7
8
Stair Climber
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-13 reps
RPE 8
2
Lateral Raise (Cable)
4
13-16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
16-21 reps
RPE 8
4
Rear Delt Fly (Machine)
2
13-16 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
11-13 reps
RPE 8
6
Chest Fly (Cable)
2
16-21 reps
RPE 8
7
Delt 3-Way Finisher
2
AMRAP
RPE 8
8
Stair Climber
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-14 reps
RPE 8.5
2
Lateral Raise (Cable)
4
14-17 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
17-22 reps
RPE 8.5
4
Rear Delt Fly (Machine)
2
14-17 reps
RPE 8.5
5
Incline Bench Press (Smith Machine)
3
12-14 reps
RPE 8.5
6
Chest Fly (Cable)
2
17-22 reps
RPE 8.5
7
Delt 3-Way Finisher
2
AMRAP
RPE 8.5
8
Stair Climber
1
15 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
11-15 reps
RPE 9
2
Lateral Raise (Cable)
4
15-18 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
18-23 reps
RPE 9
4
Rear Delt Fly (Machine)
2
15-18 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
13-15 reps
RPE 9
6
Chest Fly (Cable)
2
18-23 reps
RPE 9
7
Delt 3-Way Finisher
2
AMRAP
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 7
2
Lateral Raise (Cable)
5
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 7
5
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
6
Chest Fly (Cable)
2
15-20 reps
RPE 7
7
Delt 3-Way Finisher
2
AMRAP
RPE 7
8
Stair Climber
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
2
Lateral Raise (Cable)
5
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 8
7
Delt 3-Way Finisher
2
AMRAP
RPE 8
8
Stair Climber
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
2
Lateral Raise (Cable)
5
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 8
7
Delt 3-Way Finisher
2
AMRAP
RPE 8
8
Stair Climber
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
2
Lateral Raise (Cable)
5
12-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Delt 3-Way Finisher
2
AMRAP
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
2
Lateral Raise (Cable)
5
12-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9
6
Chest Fly (Cable)
3
15-20 reps
RPE 9
7
Delt 3-Way Finisher
2
AMRAP
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
2
Lateral Raise (Cable)
5
12-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9
6
Chest Fly (Cable)
3
15-20 reps
RPE 9
7
Delt 3-Way Finisher
2
AMRAP
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
2
Lateral Raise (Cable)
5
12-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9
6
Chest Fly (Cable)
3
15-20 reps
RPE 9
7
Delt 3-Way Finisher
2
AMRAP
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 5
2
Lateral Raise (Cable)
3
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 5
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 5
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 5
6
Chest Fly (Cable)
3
8-10 reps
RPE 9
7
Delt 3-Way Finisher
2
AMRAP
RPE 9
8
Stair Climber
1
15 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
75 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
90 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Single Arm Row (Cable)
3
12-15 reps
RPE 7
3
Face Pull
3
15-20 reps
RPE 7
4A
Hammer Curl (Cable)
3
12-15 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5A
Preacher Curl (Machine)
2
15-20 reps
RPE 7
5B
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
7
Stair Climber
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
11-13 reps
RPE 8
2
Single Arm Row (Cable)
3
13-16 reps
RPE 8
3
Face Pull
3
16-21 reps
RPE 8
4A
Hammer Curl (Cable)
3
13-16 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
13-16 reps
RPE 8
5A
Preacher Curl (Machine)
2
16-21 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
16-21 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 8
7
Stair Climber
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-14 reps
RPE 8.5
2
Single Arm Row (Cable)
3
14-17 reps
RPE 8.5
3
Face Pull
3
17-22 reps
RPE 8.5
4A
Hammer Curl (Cable)
3
14-17 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
3
14-17 reps
RPE 8.5
5A
Preacher Curl (Machine)
2
17-22 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
17-22 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 8.5
7
Stair Climber
1
15 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
13-15 reps
RPE 9
2
Single Arm Row (Cable)
3
15-18 reps
RPE 9
3
Face Pull
3
18-23 reps
RPE 9
4A
Hammer Curl (Cable)
3
15-18 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
15-18 reps
RPE 9
5A
Preacher Curl (Machine)
2
18-23 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
18-23 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
7
Stair Climber
1
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
RPE 7
2
Single Arm Row (Cable)
4
12-15 reps
RPE 7
3
Face Pull
3
15-20 reps
RPE 7
4A
Hammer Curl (Cable)
3
12-15 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5A
Preacher Curl (Machine)
2
15-20 reps
RPE 7
5B
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
7
Stair Climber
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
RPE 8
2
Single Arm Row (Cable)
4
12-15 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 8
4A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5A
Preacher Curl (Machine)
2
15-20 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 8
7
Stair Climber
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
RPE 8
2
Single Arm Row (Cable)
4
12-15 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 8
4A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5A
Preacher Curl (Machine)
2
15-20 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 8
7
Stair Climber
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
RPE 9
2
Single Arm Row (Cable)
4
12-15 reps
RPE 9
3
Face Pull
3
15-20 reps
RPE 9
4A
Hammer Curl (Cable)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
2
15-20 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
7
Stair Climber
1
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
RPE 9
2
Single Arm Row (Cable)
4
12-15 reps
RPE 9
3
Face Pull
4
15-20 reps
RPE 9
4A
Hammer Curl (Cable)
4
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
15-20 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
7
Stair Climber
1
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
RPE 9
2
Single Arm Row (Cable)
4
12-15 reps
RPE 9
3
Face Pull
4
15-20 reps
RPE 9
4A
Hammer Curl (Cable)
4
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
15-20 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
7
Stair Climber
1
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
RPE 9
2
Single Arm Row (Cable)
4
12-15 reps
RPE 9
3
Face Pull
4
15-20 reps
RPE 9
4A
Hammer Curl (Cable)
4
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
15-20 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
7
Stair Climber
1
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 5
2
Single Arm Row (Cable)
3
8-10 reps
RPE 5
3
Face Pull
3
8-10 reps
RPE 5
4
Hammer Curl (Cable)
3
8-10 reps
RPE 5
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 5
6
Preacher Curl (Machine)
3
8-10 reps
RPE 5
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 5
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 5
9
Stair Climber
1
15 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Road Cycling
1
120 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4
Pec Deck (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
7
Dip (Assisted)
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
8
Stair Climber
1 Set
15 mins
@7
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4
Straight Arm Pulldown
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
7
Bicep Curl (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
8A
21s (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@7
@7
8B
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
9
Stair Climber
1 Set
15 mins
@7
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
@7
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
4
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
6
Chest Fly (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
7
Delt 3-Way Finisher
1 Set
1 Set
AMRAP
AMRAP
@7
@7
8
Stair Climber
1 Set
15 mins
@7
Day 4
1
Road Cycling
1 Set
60 mins
@7
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
@7
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
3
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
4A
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5A
Preacher Curl (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@7
@7
7
Stair Climber
1 Set
15 mins
@7
Day 6
1
Road Cycling
1 Set
120 mins
@7