logo
BoostcampPNG

5-6 Days Hypertrophy Program (CDII)

by E.X.
15 athletes joined
5.0
(1 rating)

Program Description

Hypertrophy. Just used Boostcamp as a tool to keep track of this well known Hypertrophy Program and to share it with others who are running the program and can find it useful as a tracker. You can run it 6 days but it is recommended to skip one of the Pump days and run only 5 days/week. I'm not the author. All credit to J.M. (R.I.P.).

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 15, 2023 12:57
  • Last Edited
    Jun 18, 2025 08:05

Summary

Unleash your potential with the 5-6 Days Hypertrophy Program (CDII), a comprehensive 12-week training regimen designed for serious lifters. Commit to six days a week of targeted workouts that emphasize muscle growth through a variety of compound and isolation exercises. Each session is meticulously crafted to challenge your limits, featuring progressive overload techniques and a mix of equipment to maximize results. Get ready to sculpt your physique and elevate your strength as you push through this intense journey!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
1 mins
RPE 8
7
Lying Leg Raise
4
AMRAP
RPE 9
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
3
8-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Rack Pull (Barbell)
5
5 reps
RPE 9
5
Hyperextension
2
20 reps
RPE 8
6
Dead Hang
1
1 mins
RPE 8
7
Cable Crunch
4
AMRAP
RPE 9
8
Bicep Curl (Barbell)
4
8 reps
RPE 9
9
Hammer Curl
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
3A
Pullover (Dumbbell)
4
10 reps
RPE 9-10
3B
Chin-Up (Bodyweight)
4
10 reps
RPE 9-10
4
Hyperextension
3
15-20 reps
RPE 8-9
5
Cable Crunch
5
AMRAP
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
8 reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
AMRAP
RPE 9-10
3B
Pullover (Dumbbell)
4
8 reps
RPE 9-10
4
Hyperextension
3
15-20 reps
RPE 8-9
5
Cable Crunch
6
AMRAP
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
8 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8-9
3A
Straight Arm Push Down
4
8 reps
RPE 9-10
3B
Pullover (Dumbbell)
4
8 reps
RPE 9-10
4
Face Pull
2
12 reps
RPE 9
5
Hanging Leg Raise
6
AMRAP
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Preacher Curl (Barbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8-9
3A
Straight Arm Push Down
4
8 reps
RPE 9-10
3B
Lat Pulldown (Single Arm)
4
8 reps
RPE 9-10
4
Face Pull
3
12 reps
RPE 9
5
Hanging Leg Raise
6
AMRAP
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Hammer Curl
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8-9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9-10
5
Hanging Leg Raise
6
AMRAP
RPE 9
6
Preacher Curl (Dumbbell)
4
8 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8-9
3
Stretchers
4
10 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9-10
5
Hanging Leg Raise
6
AMRAP
RPE 9
6
Preacher Curl (Barbell)
4
8 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
10 reps
RPE 9-10
5
Hyperextension
2
10 reps
RPE 9
6
Hanging Leg Raise
6
AMRAP
RPE 9
7
Preacher Curl (Barbell)
4
8 reps
RPE 9-10
8
Hammer Curl
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 9-10
5
Hyperextension
3
10 reps
RPE 9
6
Hanging Leg Raise
6
AMRAP
RPE 9
7
Preacher Curl (Barbell)
4
8 reps
RPE 9-10
8
Reverse Bicep Curl (Dumbbell)
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9-10
5
Hyperextension
4
10 reps
RPE 9
6
Hanging Leg Raise
6
AMRAP
RPE 9
7
Bicep Curl (Dumbbell)
4
8 reps
RPE 9-10
8
Hammer Curl
4
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9-10
4
Rack Pull (Barbell)
3
3 reps
RPE 7-10
5
Farmer's Walk (Weighted)
3
30 reps
RPE 8
6
Hanging Leg Raise
6
AMRAP
RPE 9
7
Bicep Curl (Machine)
4
8 reps
RPE 9-10
8
Bicep Curl (EZ Bar)
4
20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Dumbbell)
4
RPE 8
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Reverse Pec Deck
4
15 reps
RPE 10
6
Overhead Press (Barbell)
3
6 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
8
Skull Crusher
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
4
AMRAP
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
-
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
8
Skull Crusher
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Press (Machine)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
2
25 reps
25 reps
25 reps
RPE 8
RPE 9
RPE 10
6
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9
7
Single Arm Pushdown
4
20 reps
RPE 9
8
Skull Crusher
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8-10
3
Bench Press (Dumbbell)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 8
RPE 9
RPE 10
6
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 9
7
Skull Crusher
4
10 reps
RPE 9
8
Overhead Extension (Dumbbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9-10
2
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3A
Dip (Bodyweight)
3
8 reps
RPE 10
3B
Push Up
3
AMRAP
-
4
Cage Press
4
8 reps
RPE 9
5
Rear Delt Fly (Machine)
4
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
7
Overhead Extension (Dumbbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9-10
2
Bench Press (Barbell)
2
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3A
Dip (Bodyweight)
3
10 reps
RPE 10
4
Bench Press (Dumbbell)
3
8 reps
RPE 9-10
5
Cage Press
4
6 reps
RPE 9
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
8
Skull Crusher
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3A
Dip (Bodyweight)
3
10 reps
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 9-10
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 9-10
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
1
3
12 reps
12 reps
RPE 10
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Hex Press
3
10 reps
RPE 9-10
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
6
Rear Delt Fly (Machine)
4
8 reps
RPE 9
7
Tricep Extension (Cable)
4
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Incline Chest Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 9-6
RPE 9-10
5
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 9
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 9
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9-10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Cable Crossover
4
3
10 reps
8 reps
RPE 10
RPE 10
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Spidercrawls
4
48 reps
RPE 9
7
Hex Press
4
10 reps
RPE 9
8
Skull Crusher
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
RPE 9
RPE 10
2
Tempo Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
24 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
RPE 9
RPE 10
2
Tempo Squat (Barbell)
5
6 reps
RPE 8
3
Leg Press
2
1
10 reps
30 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 8-9
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 10
2
Tempo Squat (Barbell)
5
6 reps
RPE 8
3
Leg Press
2
1
10 reps
30 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Standing Calf Raise
6
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Hack Squat
3
1
10 reps
40 reps
RPE 10
RPE 10
4
Leg Extension
3
8 reps
RPE 9
5
Stiff Leg Deadlift
3
8 reps
RPE 9-10
6
Standing Calf Raise
6
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Leg Press
3
8 reps
RPE 9
3
Lunge (Barbell)
3
20 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 10
5
Stiff Leg Deadlift
3
8 reps
RPE 9
6
Standing Calf Raise
3
3
20 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 10
5
Standing Calf Raise
8
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Squat (Barbell)
3
12 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9-10
6
Standing Calf Raise
8
8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
2
12 reps
10 reps
RPE 9
RPE 9
2
Leg Press
10
3 reps
RPE 9-10
3
Hack Squat
5
8 reps
RPE 9
4
Good Morning
5
8 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 9
2
Squat (Barbell)
4
AMRAP
RPE 9-10
3
Leg Press
4
AMRAP
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 9
2
Squat (Barbell)
4
8 reps
RPE 9-10
3
Leg Press
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 9
3
Leg Press
3
30 reps
RPE 9
4
Hack Squat
3
15 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
1
8 reps
10 reps
RPE 9
RPE 9
2
Leg Extension
5
10 reps
RPE 9
3
Leg Press
4
15 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Standing Calf Raise
4
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Underhand Lat Pulldown
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Hammer Curl
4
10 reps
RPE 9
6
21s (EZ Bar)
3
21 reps
RPE 10
7
Cable Crunch
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2A
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
4
Preacher Curl (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9-10
6
Cable Crunch
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2A
Straight Arm Push Down
4
10 reps
RPE 9
2B
Seated Row (Cable)
4
8 reps
RPE 9
3
T-Bar Row
4
15-20 reps
RPE 9
4
Concentration Curl
4
8 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9-10
6
Cable Crunch
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2A
Straight Arm Push Down
4
8 reps
RPE 9
2B
Chin-Up (Weighted)
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
12 reps
RPE 9
4
Preacher Curl (Barbell)
4
8 reps
RPE 9
5
Hammer Curl
4
12 reps
RPE 9
6
Cable Crunch
1
5
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2A
Straight Arm Push Down
4
8 reps
RPE 9
2B
Underhand Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Hammer Curl
4
12 reps
RPE 9
6
Cable Crunch
1
5
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 9
2A
Straight Arm Push Down
4
8 reps
RPE 9
2B
Underhand Lat Pulldown
4
12 reps
RPE 9
3
Shrug (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 9
6
Cable Crunch
1
5
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 9
3
Face Pull
4
8 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
12 reps
RPE 9
6
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2
Straight Arm Push Down
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4
Stretchers
4
10 reps
RPE 9
5
Bicep Curl (Machine)
4
15 reps
RPE 9
6
Reverse Bicep Curl (Dumbbell)
4
15 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Farmer's Walk (Weighted)
4
30 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
4
15 reps
RPE 9
6
Hammer Curl
4
15 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
10 reps
RPE 9
4
Farmer's Walk (Weighted)
4
30 reps
RPE 9
5
Bicep Curl (Barbell)
4
10 reps
RPE 9
6
Hammer Curl
4
10 reps
RPE 9
7
Hanging Leg Raise
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Wide Grip Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
10 reps
RPE 9
4
Farmer's Walk (Weighted)
4
30 reps
RPE 9
5
Bicep Curl (Barbell)
4
10 reps
RPE 9
6
Hammer Curl
4
10 reps
RPE 9
7
Hanging Leg Raise
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Shrug (Dumbbell)
4
12 reps
RPE 9
4
Hyperextension
4
12 reps
RPE 9
5
Bicep Curl (Barbell)
4
8 reps
RPE 9
6
Hammer Curl
4
10 reps
RPE 9
7
Hanging Leg Raise
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
2B
Chest Fly (Dumbbell)
4
10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3B
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
5
Tricep Extension (Cable)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2B
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
5
Tricep Extension (Cable)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
AMRAP
RPE 9-10
1B
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9-10
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
2B
Face Pull
4
25 reps
RPE 9
3
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
4
Tricep Kickback
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2A
Pec Minor Dip
4
8 reps
RPE 9-10
2B
Dip (Bodyweight)
4
8-10 reps
RPE 9-10
3A
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
4
Tricep Kickback
4
10 reps
RPE 9
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 9
2A
Pec Minor Dip
4
8 reps
RPE 9-10
2B
Dip (Bodyweight)
4
8-10 reps
RPE 9-10
3A
Cage Press
4
8 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4
Tricep Kickback
4
10 reps
RPE 9
5
Floor Press (Dumbbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6 reps
RPE 9
2A
Chest Fly (Dumbbell)
4
8 reps
RPE 9
2B
Bench Press (Dumbbell)
4
8 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
5
Floor Press (Dumbbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2A
Chest Fly (Dumbbell)
4
8 reps
RPE 9
2B
Decline Bench Press (Dumbbell)
4
8 reps
RPE 9
3A
Lying Rear Lateral Raise
4
15 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
5
Push Up
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2A
Pec Minor Dip
4
8 reps
RPE 9
2B
Dip (Bodyweight)
4
8 reps
RPE 9
3A
Lying Rear Lateral Raise
4
15 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Pec Minor Dip
4
8 reps
RPE 9
2B
Dip (Bodyweight)
4
8 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
4
30 reps
RPE 9
3B
Spidercrawls
4
48 reps
RPE 9
4
Single Arm Pushdown
4
8 reps
RPE 9
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8-10
2A
Chest Fly (Dumbbell)
4
8 reps
RPE 9
2B
Dip (Bodyweight)
1
AMRAP
RPE 9
3A
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
3B
Spidercrawls
4
48 reps
RPE 9
4
Single Arm Pushdown
4
12 reps
RPE 9
5
Bench Press (Close Grip)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8-10
2A
Chest Fly (Dumbbell)
4
8 reps
RPE 9
2B
Bench Press (Dumbbell)
4
8 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
3B
Spidercrawls
4
48 reps
RPE 9
4
Push Up
4
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
4
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 8-10
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Chest Fly (Dumbbell)
4
8 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
3B
Spidercrawls
4
48 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
5
Tricep Kickback
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
42 reps
RPE 10
2
Leg Press
3
20 reps
RPE 9
3
Walking Lunge
3
16 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Press
3
30 reps
RPE 9
3
Hack Squat
3
8 reps
RPE 9
4
Glute Kickback (Cable)
3
24 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Press
3
AMRAP
RPE 9
3
Hack Squat
3
8 reps
RPE 9
4
Lunge (Barbell)
3
24 reps
RPE 9
5
Seated Calf Raise
6
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 10
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
16 reps
RPE 8
3
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
20 reps
RPE 9
3
Lying Leg Curl
4
10 reps
RPE 9-10
4
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
15 reps
10 reps
RPE 9
RPE 9
RPE 9
2A
Stiff Leg Deadlift
4
10 reps
RPE 9
2B
Walking Lunge (Dumbbell)
4
12 reps
RPE 9-10
3
Leg Curl
4
12 reps
RPE 9-10
4
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 9
2A
Goblet Squat
4
10 reps
RPE 9
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 9
2C
Leg Extension
4
1 reps
RPE 9
3
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2A
Goblet Squat
4
12 reps
RPE 9
2B
Walking Lunge (Dumbbell)
4
16 reps
RPE 9
2C
Leg Extension
4
1 reps
RPE 9
3
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
4
10 reps
RPE 10
1B
Lying Leg Curl
4
10 reps
RPE 10
2
Leg Press
1
2
2
2
20 reps
5 reps
15 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Lunge (Barbell)
4
10 reps
RPE 9
4
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 9
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
7
8 reps
RPE 9-10
4
Stiff Leg Deadlift (Dumbbell)
2
8 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Split Squat (Barbell)
4
8 reps
RPE 9-10
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 9
2
Leg Press
2
1
15 reps
60 reps
RPE 9
RPE 10
3
Split Squat (Barbell)
4
8 reps
RPE 9-10
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Seated Calf Raise
6
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
@9
@10
2
Tempo Squat (Barbell)
5 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8 Reps
24 Reps
@9
@10
4
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Standing Calf Raise
3 Sets
3 Sets
10 Reps
10 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3
Bench Press (Dumbbell)
4 Sets
@8
4
Chest Fly (Cable)
3 Sets
8 Reps
@10
5
Reverse Pec Deck
4 Sets
15 Reps
@10
6
Overhead Press (Barbell)
3 Sets
6 Reps
@9
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
8
Skull Crusher
4 Sets
12 Reps
@9
Day 1
1
Meadow Row
4 Sets
8 Reps
@8
2
Chin-Up (Weighted)
3 Sets
8 Reps
@9.5
3
Pullover (Dumbbell)
3 Sets
10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
12 Reps
@9
5
Hyperextension
3 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 mins
@8
7
Lying Leg Raise
4 Sets
AMRAP
@9
8
Preacher Curl (Dumbbell)
4 Sets
10 Reps
@9
9
Hammer Curl
3 Sets
8-5 Reps
@9
Day 5
1
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
2A
Floor Press (Dumbbell)
4 Sets
10 Reps
@9
2B
Chest Fly (Dumbbell)
4 Sets
10 Reps
@9
3A
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
3B
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@9
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
5
Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 6
1
Leg Extension
3 Sets
42 Reps
@10
2
Leg Press
3 Sets
20 Reps
@9
3
Walking Lunge
3 Sets
16 Reps
@9
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
6 Sets
15 Reps
@9
Day 4
1
Seated Row (Cable)
4 Sets
10 Reps
@9
2
Underhand Lat Pulldown
4 Sets
10 Reps
@9
3
Face Pull
4 Sets
10 Reps
@9
4
Pullover (Dumbbell)
4 Sets
8 Reps
@9
5
Hammer Curl
4 Sets
10 Reps
@9
6
21s (EZ Bar)
3 Sets
21 Reps
@10
7
Cable Crunch
4 Sets
AMRAP
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
E.X.Age 41, Man
7 months ago
12 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications