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Focus: Chest, Delts, Arms

by Chandler Shortlidge

Program Description

Elevate your upper body game with the **Focus: Chest, Delts, Arms** program, a comprehensive 8-week journey designed for intermediate lifters. This program includes 32 training sessions that strategically target your chest, shoulders, and arms through a mix of compound and isolation exercises. With a focus on hypertrophy, you'll build strength and size using essential gym equipment. Get ready to push your limits and sculpt a powerful upper body that turns heads!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2025 03:10
  • Last Edited
    Oct 19, 2025 05:16

Summary

Unleash your upper body potential with this focused 8-week program targeting your chest, deltoids, and arms. Committing just four days a week, you'll engage in a variety of exercises, including barbell and cable movements, designed to build strength and definition. Each session is strategically crafted to progressively challenge you, ensuring you stay motivated and on track to achieve remarkable results. Get ready to sculpt and strengthen your upper body like never before!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.8%
Chest
12.8%
Front Delts
10.5%
Middle Delts
8.3%
Upper Back
7.3%
Glutes
6.3%
Abs
5.5%
Biceps
5.3%
Hamstrings
5.3%
Quadriceps
5.1%
Lower Back
4.2%
Rear Delts
4.2%
Lats
3.6%
Abductors
2.1%
Calves
2%
Forearms
1.6%
Adductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
1B
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
2A
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 9.5
2B
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5
Leg Press (45 Degrees)
1
1
1
RPE 7
RPE 8
RPE 10
6
Lying Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
1B
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
2A
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 9.5
2B
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 9
6
Lying Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
1B
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
2A
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 9.5
2B
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
6
Lying Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
1B
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
2A
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 9.5
2B
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5
Single Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
6
Lying Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
1B
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
2A
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 9.5
2B
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5
Leg Press (45 Degrees)
1
1
1
RPE 7
RPE 8
RPE 10
6
Lying Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
1B
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
2A
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 9.5
2B
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 9
6
Lying Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
1B
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
2A
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 9.5
2B
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
6
Lying Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
1B
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
2A
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 9.5
2B
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5
Single Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
6
Lying Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
16 reps
18 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5A
Pec Deck (Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5B
Reverse Pec Deck
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
16 reps
18 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5A
Pec Deck (Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5B
Reverse Pec Deck
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
16 reps
18 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5A
Pec Deck (Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5B
Reverse Pec Deck
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
16 reps
18 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5A
Pec Deck (Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5B
Reverse Pec Deck
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
16 reps
18 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5A
Pec Deck (Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5B
Reverse Pec Deck
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
16 reps
18 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5A
Pec Deck (Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5B
Reverse Pec Deck
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
16 reps
18 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5A
Pec Deck (Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5B
Reverse Pec Deck
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
16 reps
18 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5A
Pec Deck (Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5B
Reverse Pec Deck
1
1
1
10 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Skull Crusher EZ Bar
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Decline Crunch (Weighted)
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Skull Crusher EZ Bar
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Decline Crunch (Weighted)
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Skull Crusher EZ Bar
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Decline Crunch (Weighted)
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Skull Crusher EZ Bar
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Decline Crunch (Weighted)
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Skull Crusher EZ Bar
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Decline Crunch (Weighted)
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Skull Crusher EZ Bar
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Decline Crunch (Weighted)
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Skull Crusher EZ Bar
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Decline Crunch (Weighted)
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Skull Crusher EZ Bar
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
6
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Decline Crunch (Weighted)
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
6 Reps
@6
@7
@8
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8.5
@9.5
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8.5
@9.5
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@7
@8.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@7.5
@8.5
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
13 Reps
15 Reps
@7.5
@8.5
@10
Day 2
1A
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7.5
@8.5
@10
1B
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@10
2A
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8.5
@9.5
2B
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
3
Back Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
@7
@8
@10
6
Lying Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8.5
@9.5
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8.5
@9.5
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
16 Reps
18 Reps
20 Reps
@7
@8
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
5A
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
5B
Reverse Pec Deck
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
6
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
Day 4
1
Incline Skull Crusher EZ Bar
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@7.5
@8.5
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@7.5
@8.5
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@7.5
@8.5
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@10
5
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
6
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
7
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@7
@8.5
@10