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torso&limbs/P/P modified by FisH

by fishh s
4 athletes joined

Program Description

i created the program for me feel free to try it (high frequency training )

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 05, 2024 04:06
  • Last Edited
    Dec 03, 2024 06:51

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8.5
7
Seated Row (Cable)
3
10 reps
RPE 9.5
8
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8.5
7
Seated Row (Cable)
3
10 reps
RPE 9.5
8
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8.5
7
Seated Row (Cable)
3
10 reps
RPE 9.5
8
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8.5
7
Seated Row (Cable)
3
10 reps
RPE 9.5
8
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8.5
7
Seated Row (Cable)
3
10 reps
RPE 9.5
8
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8.5
7
Seated Row (Cable)
3
10 reps
RPE 9.5
8
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8.5
7
Seated Row (Cable)
3
10 reps
RPE 9.5
8
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-9 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8.5
7
Seated Row (Cable)
3
10 reps
RPE 9.5
8
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Deadlift (Barbell)
2
1-10 reps
RPE 9
3A
Leg Curl
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 9
5A
Calf Raise (Leg Press)
4
15 reps
RPE 9
5B
Hammer Curl
2
10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
French Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Deadlift (Barbell)
2
1-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9.5
4A
Leg Curl
3
12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
5A
Calf Raise (Leg Press)
4
15 reps
RPE 9
5B
Hammer Curl
2
10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Tricep Extension (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Deadlift (Barbell)
2
1-10 reps
RPE 9
3A
Leg Curl
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 9
5A
Calf Raise (Leg Press)
4
15 reps
RPE 9
5B
Hammer Curl
2
10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
French Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Deadlift (Barbell)
2
1-10 reps
RPE 9
3A
Leg Curl
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 9
5A
Calf Raise (Leg Press)
4
15 reps
RPE 9
5B
Hammer Curl
2
10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
French Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Deadlift (Barbell)
2
1-10 reps
RPE 9
3A
Leg Curl
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 9
5A
Calf Raise (Leg Press)
4
15 reps
RPE 9
5B
Hammer Curl
2
10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
French Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Deadlift (Barbell)
2
1-10 reps
RPE 9
3A
Leg Curl
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 9
5A
Calf Raise (Leg Press)
4
15 reps
RPE 9
5B
Hammer Curl
2
10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
French Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Deadlift (Barbell)
2
1-10 reps
RPE 9
3A
Leg Curl
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 9
5A
Calf Raise (Leg Press)
4
15 reps
RPE 9
5B
Hammer Curl
2
10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
French Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Deadlift (Barbell)
2
1-10 reps
RPE 9
3A
Leg Curl
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 9
5A
Calf Raise (Leg Press)
4
15 reps
RPE 9
5B
Hammer Curl
2
10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
French Press
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
8
Skull Crusher
2
10 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
8
Skull Crusher
2
10 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
8
Skull Crusher
2
10 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
8
Skull Crusher
2
10 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
8
Skull Crusher
2
10 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
8
Skull Crusher
2
10 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
8
Skull Crusher
2
10 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
8
Skull Crusher
2
10 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
6-10 reps
RPE 9
RPE 10
3
High Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
6-10 reps
RPE 9
RPE 10
3
High Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
6-10 reps
RPE 9
RPE 10
3
High Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
6-10 reps
RPE 9
RPE 10
3
High Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
6-10 reps
RPE 9
RPE 10
3
High Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
6-10 reps
RPE 9
RPE 10
3
High Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
6-10 reps
RPE 9
RPE 10
3
High Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
6-10 reps
RPE 9
RPE 10
3
High Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9
7
Hammer Curl
3
10 reps
RPE 9
8
Wrist Curls
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
5
8-12 reps
RPE 9.5
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
5B
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Upright Row (Barbell)
3
12 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
5
8-12 reps
RPE 9.5
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
5B
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Upright Row (Barbell)
3
12 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
5
8-12 reps
RPE 9.5
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
5B
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Upright Row (Barbell)
3
12 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
5
8-12 reps
RPE 9.5
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
5B
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Upright Row (Barbell)
3
12 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
5
8-12 reps
RPE 9.5
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
5B
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Upright Row (Barbell)
3
12 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
5
8-12 reps
RPE 9.5
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
5B
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Upright Row (Barbell)
3
12 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
5
8-12 reps
RPE 9.5
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
5B
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Upright Row (Barbell)
3
12 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
5
8-12 reps
RPE 9.5
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
5B
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Upright Row (Barbell)
3
12 reps
RPE 9
7
Wrist Curls
4
15 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 4
1
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
6-10 Reps
@9
@10
3
High Row
3 Sets
10 Reps
@8.5
4
Rear Delt Fly (Cable)
5 Sets
12-15 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
15 Reps
@9
7
Hammer Curl
3 Sets
10 Reps
@9
8
Wrist Curls
4 Sets
15 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
1-10 Reps
@9.5
2
Deadlift (Barbell)
2 Sets
1-10 Reps
@9
3A
Leg Curl
3 Sets
12 Reps
@9
3B
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
4
Hip Thrust (Dumbbell)
3 Sets
15 Reps
@9
5A
Calf Raise (Leg Press)
4 Sets
15 Reps
@9
5B
Hammer Curl
2 Sets
10 Reps
@9.5
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
7
French Press
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@9.5
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
4
Shoulder Press (Machine)
3 Sets
12 Reps
@9
5
Lateral Raise (Machine)
3 Sets
15 Reps
@9.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@9.5
7
Tricep Extension (Dumbbell)
2 Sets
8 Reps
@9.5
8
Skull Crusher
2 Sets
10 Reps
@9.5
9
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
Day 5
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@9
3
Seated Overhead Press (Barbell)
5 Sets
8-12 Reps
@9.5
4A
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9.5
5A
Tricep Extension (Dumbbell)
3 Sets
8-10 Reps
@9.5
5B
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9.5
6
Upright Row (Barbell)
3 Sets
12 Reps
@9
7
Wrist Curls
4 Sets
15 Reps
@9.5
Day 1
1
Incline Chest Press (Machine)
3 Sets
5-9 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8.5
7
Seated Row (Cable)
3 Sets
10 Reps
@9.5
8
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@9.5