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5 Times the Hero

by Simon A.
5.0
(1 rating)

Program Description

5 Day a week - Upper body Hypertrophy/Leg Maintenance split

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2024 06:49
  • Last Edited
    Jun 18, 2025 11:05

Summary

Unleash your inner champion with the "5 Times the Hero" program! Over 12 weeks, you'll engage in five days of targeted workouts designed to build strength, enhance muscle definition, and boost your overall fitness. This comprehensive program incorporates a variety of exercises, including assisted chin-ups, lat pulldowns, and cable curls, ensuring a full-body approach that challenges every major muscle group. With a focus on progressive intensity, you'll see tangible results as you push your limits and become the hero of your own fitness journey. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 6.5
3
Lat Pulldown
1
1
15 reps
15 reps
RPE 6.5
-
4
Bicep Curl (Cable)
2
15 reps
RPE 6.5
5
Upright Row (Barbell)
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 7
3
Lat Pulldown
2
15 reps
RPE 7
4
Bicep Curl (Cable)
2
15 reps
RPE 7
5
Upright Row (Barbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Bicep Curl (Cable)
2
15 reps
RPE 8
5
Upright Row (Barbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Bicep Curl (Cable)
2
15 reps
RPE 8
5
Upright Row (Barbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Lat Pulldown
2
15 reps
RPE 9
4
Bicep Curl (Cable)
2
15 reps
RPE 9
5
Upright Row (Barbell)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 9
2
Hack Squat
2
8-12 reps
RPE 9
3
Lat Pulldown
2
15 reps
RPE 9
4
Bicep Curl (Cable)
2
15 reps
RPE 9
5
Upright Row (Barbell)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Hack Squat
2
8-12 reps
RPE 10
3
Lat Pulldown
2
15 reps
RPE 10
4
Bicep Curl (Cable)
2
15 reps
RPE 10
5
Upright Row (Barbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
15-
15-30 reps
RPE 10
RPE 10
2
Hack Squat
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
3
Lat Pulldown
2
1
15-
15-30 reps
RPE 10
RPE 10
4
Bicep Curl (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Upright Row (Barbell)
2
1
15-
15-30 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 6.5
3
Lat Pulldown
1
1
15 reps
15 reps
RPE 6.5
-
4
Bicep Curl (Cable)
2
15 reps
RPE 6.5
5
Upright Row (Barbell)
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 6.5
3
Lat Pulldown
1
1
15 reps
15 reps
RPE 6.5
-
4
Bicep Curl (Cable)
2
15 reps
RPE 6.5
5
Upright Row (Barbell)
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 7
2
Hack Squat
2
8-12 reps
RPE 7
3
Lat Pulldown
2
15 reps
RPE 7
4
Bicep Curl (Cable)
2
15 reps
RPE 7
5
Upright Row (Barbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Bicep Curl (Cable)
2
15 reps
RPE 8
5
Upright Row (Barbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 6
2
Incline Bench Press (Barbell)
2
8-12 reps
50%
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
4-8 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
T-Bar Row
2
8-12 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
T-Bar Row
2
8-12 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
T-Bar Row
2
8-12 reps
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
T-Bar Row
2
8-12 reps
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
Face Pull
2
15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
3
T-Bar Row
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
4
Face Pull
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 6
2
Incline Bench Press (Barbell)
2
8-12 reps
50%
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
4-8 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3
T-Bar Row
2
8-12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
T-Bar Row
2
8-12 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 6
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 7
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Bicep Curl (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Hammer Curl
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Hammer Curl
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 9
5
Bicep Curl (Cable)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 9
5
Bicep Curl (Cable)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 10
2
Lat Pulldown
2
15 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 10
4
Lying Leg Curl
2
15 reps
RPE 10
5
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 10
2
Lat Pulldown
2
1
15-
15-30 reps
RPE 10
RPE 10
3
Leg Extension
2
1
15-
15-30 reps
RPE 10
RPE 10
4
Lying Leg Curl
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Bicep Curl (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 6
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 6
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 7
2
Lat Pulldown
2
15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
2
15 reps
RPE 7
5
Bicep Curl (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
15 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
65%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
4
Upright Row (Cable)
2
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
4
Upright Row (Cable)
2
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4
Upright Row (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4
Upright Row (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4
Upright Row (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-30 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
4
Upright Row (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15-
15-30 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
65%
2
Incline Bench Press (Barbell)
2
8-12 reps
50%
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
65%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 7
4
Upright Row (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
4
Upright Row (Cable)
2
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 6.5
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
15 reps
RPE 6.5
7
Barbell Hold
2
0.3 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 7
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
20 reps
RPE 7
7
Barbell Hold
2
0.3 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Seated Row (Cable)
2
15 reps
RPE 8
4
Preacher Curl (Barbell)
2
15 reps
RPE 8
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 8
6
Wrist Extension
2
15 reps
RPE 8
7
Barbell Hold
2
0.3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Seated Row (Cable)
2
15 reps
RPE 8
4
Preacher Curl (Barbell)
2
15 reps
RPE 8
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 8
6
Wrist Extension
2
15 reps
RPE 8
7
Barbell Hold
2
0.3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
3
Seated Row (Cable)
2
15 reps
RPE 9
4
Preacher Curl (Barbell)
2
15 reps
RPE 9
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
6
Wrist Extension
2
15 reps
RPE 9
7
Barbell Hold
2
0.3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
3
Seated Row (Cable)
2
15 reps
RPE 9
4
Preacher Curl (Barbell)
2
15 reps
RPE 9
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
6
Wrist Extension
2
15 reps
RPE 9
7
Barbell Hold
2
0.3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Preacher Curl (Barbell)
2
15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
6
Wrist Extension
2
15 reps
RPE 10
7
Barbell Hold
2
0.3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
1
15-
15-30 reps
RPE 10
RPE 10
4
Preacher Curl (Barbell)
2
1
15-
15-30 reps
RPE 10
RPE 10
5
Tricep Extension (Dumbbell)
2
1
8-12 reps
8-30 reps
RPE 10
RPE 10
6
Wrist Extension
2
1
15-
15-30 reps
RPE 10
RPE 10
7
Barbell Hold
2
0.3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 6.5
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
15 reps
RPE 6.5
7
Barbell Hold
2
0.3 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 6.5
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
15 reps
RPE 6.5
7
Barbell Hold
2
0.3 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
15 reps
RPE 7
4
Preacher Curl (Barbell)
2
15 reps
RPE 7
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
6
Wrist Extension
2
20 reps
RPE 7
7
Barbell Hold
2
0.3 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Seated Row (Cable)
2
15 reps
RPE 8
4
Preacher Curl (Barbell)
2
15 reps
RPE 8
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 8
6
Wrist Extension
2
15 reps
RPE 8
7
Barbell Hold
2
0.3 mins
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@6
2
Lat Pulldown
2 Sets
15 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Lying Leg Curl
2 Sets
15 Reps
@7
5
Hammer Curl
2 Sets
15 Reps
@7
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Seated Row (Cable)
2 Sets
15 Reps
@7
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@6.5
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@7
6
Wrist Extension
2 Sets
15 Reps
@6.5
7
Barbell Hold
2 Sets
0.3 mins
@6.5
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@6
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
50%
3
T-Bar Row
2 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
65%
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@7
4
Upright Row (Cable)
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6.5
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
8-12 Reps
@6.5
3
Lat Pulldown
1 Set
1 Set
15 Reps
15 Reps
@6.5
-
4
Bicep Curl (Cable)
2 Sets
15 Reps
@6.5
5
Upright Row (Barbell)
2 Sets
15 Reps
@6.5