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BoostcampPNG

2 months

by Toby S.

Program Description

Toby’s weakpoint focuses: biceps, upper chest, rear delts

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 06, 2025 10:04
  • Last Edited
    Jun 18, 2025 12:57

Summary

Transform your physique in just 8 weeks with this comprehensive 6-day-a-week program, designed for serious lifters ready to elevate their training. Each session targets specific muscle groups, combining compound and isolation movements to maximize strength and hypertrophy. With a focus on both upper and lower body workouts, you'll engage in exercises like Chest Flys, Incline Bench Press, and Lat Pulldowns, ensuring balanced development and muscle definition. Get ready to push your limits and achieve your fitness goals with structured intensity and expert guidance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
15-20 Reps
@8
2
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
6
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@10
7
21s (EZ Bar)
1 Set
21 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@10
2
Straight Arm Pulldown
3 Sets
12-15 Reps
@10
3
Lat Pulldown
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
@10
5
Reverse Pec Deck
3 Sets
20-25 Reps
@10
6
Hanging Leg Raise
3 Sets
10-12 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@10
2
JM Press (Smith Machine)
4 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
5
Hammer Curl (Cable)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Cable)
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@10
2
Dip (Weighted)
3 Sets
10-12 Reps
@10
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
4
Straight Arm Pulldown
3 Sets
15-20 Reps
@10
5
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@10
6
Reverse Pec Deck
2 Sets
20-25 Reps
@10
Day 5
1
Squat (Barbell)
4 Sets
5 Reps
@10
2
Leg Extension
3 Sets
12-15 Reps
@10
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
5
Skull Crusher
3 Sets
12-15 Reps
@10
6
Wrist Curls
2 Sets
15-20 Reps
@10
Day 6
1
Lateral Raise (Cable)
4 Sets
15-20 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
@10
3
Rear Delt Fly (Cable)
4 Sets
15-20 Reps
@10
4
Abs Crunch (Machine)
3 Sets
10-12 Reps
@10
5
Hanging Leg Raise
3 Sets
10-12 Reps
@10