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Henry Cavill Witcher Inspired Workout

by TheElderMuscle
1 athletes joined

Program Description

This program is inspired by Henry Cavill himself. For size and conditioning follow the prescribed rep ranges with one minute rest between sets. For strength gains, lift heavy focusing on the 3-5 rep ranges, taking 2-3 minutes between sets. Slight emphasis on the upper chest to achieve the Witcher aesthetic. De-load on week 9 and after completing week 18 to aid overall recovery

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 05, 2026 07:11
  • Last Edited
    Jan 06, 2026 04:05
Muscle Engagement
Front
Back
MuscleSet
Chest
14.9%
Front Delts
14.9%
Triceps
14.3%
Upper Back
12.2%
Biceps
6.8%
Lats
6.5%
Middle Delts
5.1%
Quadriceps
4.8%
Hamstrings
4.8%
Glutes
4.8%
Calves
4.8%
Forearms
1.8%
Abductors
1.2%
Lower Back
1.2%
Abs
1.2%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
20 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
4
Chest Fly (Machine)
4
15 reps
RPE 8.5
5
Shoulder Press (Machine)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 10
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Leg Extension
4
20 reps
RPE 8.5
4
Standing Calf Raise
4
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
15 reps
RPE 8.5
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
3
Underhand Tricep Pulldown (EZ Bar)
3
15 reps
RPE 8.5
4
Underhand Lat Pulldown
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8.5
2
Rudern Row
4
15 reps
RPE 8.5
3
Seated Row (Cable)
4
15 reps
RPE 8.5
4
Shrug (Dumbbell)
4
20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
6
Cable Crossover
3
15 reps
RPE 8.5
Week 1
1 / 18 Weeks
Day 1
1
Cable Crossover
4 Sets
20 Reps
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8.5
3
Bench Press (Dumbbell)
4 Sets
12 Reps
@8.5
4
Chest Fly (Machine)
4 Sets
15 Reps
@8.5
5
Shoulder Press (Machine)
4 Sets
12 Reps
@10
Day 2
1
Leg Press
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@10
@8
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8.5
3
Leg Extension
4 Sets
20 Reps
@8.5
4
Standing Calf Raise
4 Sets
20 Reps
@10
5
Seated Calf Raise
4 Sets
20 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
15 Reps
@8.5
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
3
Underhand Tricep Pulldown (EZ Bar)
3 Sets
15 Reps
@8.5
4
Underhand Lat Pulldown
3 Sets
15 Reps
@8.5
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Lat Pulldown
4 Sets
15 Reps
@8.5
2
Rudern Row
4 Sets
15 Reps
@8.5
3
Seated Row (Cable)
4 Sets
15 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
20 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
6
Cable Crossover
3 Sets
15 Reps
@8.5