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Program Description

10 Wochen alles fertig

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 03, 2025 10:34
  • Last Edited
    Nov 03, 2025 10:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.4%
Triceps
13.9%
Biceps
13%
Front Delts
11.1%
Rear Delts
9.3%
Chest
9.3%
Middle Delts
9.3%
Lats
8.3%
Forearms
6.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Incline Chest Press (Machine)
1
7 reps
RPE 10
6
Kelso Shrug
1
7 reps
RPE 10
7
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
8
Preacher Curl (Barbell)
1
7 reps
RPE 10
9
Tricep Extension (Cable)
1
7 reps
RPE 10
10
Hammer Curl (Cable)
1
7 reps
RPE 10
11
Lateral Raise (Cable)
1
7 reps
RPE 10
12
Wrist Curls
1
7 reps
RPE 10
13
Reverse Wrist Crul
1
7 reps
RPE 10
14
Face Pull
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Rear Delt Fly (Machine)
1 Set
7 Reps
@10
2
Lat Pulldown
1 Set
7 Reps
@10
3
Pec Deck (Machine)
1 Set
7 Reps
@10
4
Seated Row (Machine)
1 Set
7 Reps
@10
5
Incline Chest Press (Machine)
1 Set
7 Reps
@10
6
Kelso Shrug
1 Set
7 Reps
@10
7
Single Arm Overhead Tricep Extension
1 Set
7 Reps
@10
8
Preacher Curl (Barbell)
1 Set
7 Reps
@10
9
Tricep Extension (Cable)
1 Set
7 Reps
@10
10
Hammer Curl (Cable)
1 Set
7 Reps
@10
11
Lateral Raise (Cable)
1 Set
7 Reps
@10
12
Wrist Curls
1 Set
7 Reps
@10
13
Reverse Wrist Crul
1 Set
7 Reps
@10
14
Face Pull
1 Set
7 Reps
@10
15
Shoulder Press (Machine)
1 Set
7 Reps
@10
Day 2
1
Rear Delt Fly (Machine)
1 Set
7 Reps
@10
2
Lat Pulldown
1 Set
7 Reps
@10
3
Pec Deck (Machine)
1 Set
7 Reps
@10
4
Seated Row (Machine)
1 Set
7 Reps
@10
5
Incline Chest Press (Machine)
1 Set
7 Reps
@10
6
Kelso Shrug
1 Set
7 Reps
@10
7
Single Arm Overhead Tricep Extension
1 Set
7 Reps
@10
8
Preacher Curl (Barbell)
1 Set
7 Reps
@10
9
Tricep Extension (Cable)
1 Set
7 Reps
@10
10
Hammer Curl (Cable)
1 Set
7 Reps
@10
11
Lateral Raise (Cable)
1 Set
7 Reps
@10
12
Wrist Curls
1 Set
7 Reps
@10
13
Reverse Wrist Crul
1 Set
7 Reps
@10
14
Face Pull
1 Set
7 Reps
@10
15
Shoulder Press (Machine)
1 Set
7 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
1 Set
7 Reps
@10
2
Lat Pulldown
1 Set
7 Reps
@10
3
Pec Deck (Machine)
1 Set
7 Reps
@10
4
Seated Row (Machine)
1 Set
7 Reps
@10
5
Incline Chest Press (Machine)
1 Set
7 Reps
@10
6
Kelso Shrug
1 Set
7 Reps
@10
7
Single Arm Overhead Tricep Extension
1 Set
7 Reps
@10
8
Preacher Curl (Barbell)
1 Set
7 Reps
@10
9
Tricep Extension (Cable)
1 Set
7 Reps
@10
10
Hammer Curl (Cable)
1 Set
7 Reps
@10
11
Lateral Raise (Cable)
1 Set
7 Reps
@10
12
Wrist Curls
1 Set
7 Reps
@10
13
Reverse Wrist Crul
1 Set
7 Reps
@10
14
Face Pull
1 Set
7 Reps
@10
15
Shoulder Press (Machine)
1 Set
7 Reps
@10
Day 4
1
Rear Delt Fly (Machine)
1 Set
7 Reps
@10
2
Lat Pulldown
1 Set
7 Reps
@10
3
Pec Deck (Machine)
1 Set
7 Reps
@10
4
Seated Row (Machine)
1 Set
7 Reps
@10
5
Incline Chest Press (Machine)
1 Set
7 Reps
@10
6
Kelso Shrug
1 Set
7 Reps
@10
7
Single Arm Overhead Tricep Extension
1 Set
7 Reps
@10
8
Preacher Curl (Barbell)
1 Set
7 Reps
@10
9
Tricep Extension (Cable)
1 Set
7 Reps
@10
10
Hammer Curl (Cable)
1 Set
7 Reps
@10
11
Lateral Raise (Cable)
1 Set
7 Reps
@10
12
Wrist Curls
1 Set
7 Reps
@10
13
Reverse Wrist Crul
1 Set
7 Reps
@10
14
Face Pull
1 Set
7 Reps
@10
15
Shoulder Press (Machine)
1 Set
7 Reps
@10