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Summer Bulk

by Cooper T.
1 athletes joined

Program Description

Got big gawddammut

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 19, 2024 09:14
  • Last Edited
    Jun 18, 2025 12:18

Summary

Get ready to pack on muscle and strength with the Summer Bulk program! Over 10 weeks, you'll engage in six days of intense workouts designed to maximize hypertrophy and build a powerful physique. This program features a mix of compound and isolation exercises, including barbell bench presses, hack squats, and Romanian deadlifts, ensuring a comprehensive approach to muscle growth. With a full gym setup, you’ll have everything you need to push your limits and achieve impressive gains this summer!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
JM Press
3
10-12 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 6
2
Hack Squat
2
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
5
Leg Extension
3
12-15 reps
RPE 6
7A
Seated Calf Raise
1
-
7B
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Dumbbell Row
2
10-12 reps
RPE 6
4
Kroc Row
3
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 6
6
Shrug (Dumbbell)
2
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inchworm Walkout
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
3
10-12 reps
RPE 6
5
Leg Curl
3
12-13 reps
RPE 6
6A
Seated Calf Raise
1
-
6B
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 6
2
Single Arm High Row (Cable)
3
12-15 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
4
High Pull
3
12-15 reps
RPE 6
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6
6
21s (EZ Bar)
2
21 reps
RPE 6
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
-
7B
Standing Calf Raise
1 Set
-
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
-
6B
Standing Calf Raise
1 Set
-
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6